10 Week Chest Workout Routine (Download Free PDF)

If you’re looking for a comprehensive, easy-to-follow, and effective chest workout routine to build strength and size, you’ve come to the right place.

In this article, I’ve shared an ultimate 10-week chest workout plan to help build a strong, toned, and ripped chest.

This program includes the routines of popular bodybuilders like Arnold, Coleman, Phil Heath, and Franco Columbu.

Here’s the outline of a 10-week chest workout program:

  • Week 1: Lou Ferrigno Chest Workout
  • Week 2: Calum von Moger Pecs Workout
  • Week 3: Chris Bumstead Pectorals workout
  • Week 4: Franco Columbu Chest Workout
  • Week 5: Kevin Levrone Pecs Workout
  • Week 6: Phil Heath Chest Workout
  • Week 7: Ronnie Coleman Pectoral Workout
  • Week 8: Dorian Yates Chest Workout
  • Week 9: Arnold Pecs Workout
  • Week 10: Jay Cutler Chest Workout

This routine is primarily designed for intermediate male lifters who want to build defined, sizeable and ripped pecs.

The interval/rest time between sets will be 2-3 minutes.

Week 1 – Lou Ferrigno Chest Workout

Lou Ferringo Chest Workout Routine

1974 Mr. Universe winner Lou Ferrigno is an American actor and retired professional bodybuilder. He was one of the competitors of Arnold Schwarzenegger in 1974 and 1975. From mass to muscle fibers, he had awesome chest development.

The Lou Ferringo chest workout includes basic exercises such as bench press, incline press, decline press, and flyes. Here is one of his chest workout routines.

ExerciseRepsSets
Flat Bench Press10-65
Incline Bench Press10-125
Flat Dumbbell Fly10-123
Dumbbell Pullovers10-123
Cable Crossovers10-153

Note:

  • He used to superset the dumbbell pullover with cable crossovers. Pullover stretches out your chest, and the cable crossover focuses on chest contractions, so you get two different things, one after the other.
  • He avoided a full lockout on each rep to keep the tension on the chest, not the triceps.

Source: Muscleandfitness.com

Week 2 – Calum von Moger Pecs Workout

WFF Pro Mr. Universe 2015, Calum von Moger is an Australian actor and bodybuilder. He is also known as Arnold 2.0 because of his looks and physique matches with Arnold..

He shared his chest workout routine on Muscleandstrength.com. His chest workout plan focuses on increasing pecs size and strength.

Here’s the routine:

ExerciseReps
Bench Press (Warm-up)12 x 2
Bench Press (Main lift)12, 10, 8
Incline Dumbbell Bench Press8 x 3
High Cable Flyes15 x 3
Bar DipsAMRAP until failure x 3
Dumbbell Pullover15, 12, 10

Week 3 – Chris Bumstead Pectorals workout

Chris Bumstead Chest workout Routine

Two times runner up and three times Mr. Olympia Classic Physique winner Chris Bumstead is a Canadian IFBB professional bodybuilder. He has millions of followers on Instagram and YouTube.

Chris’s every muscle group looks perfect, but many people know him for his unbelievable chest development.

If you want to forge your chest like him, you can try out his full chest workout routine.

ExerciseRepsSets
High Cable Fly12-153
Barbell Bench Press8-10 4
Incline Dumbbell Bench Press84
Machine Flyes123
Decline Hammer Strength Press103
ripped chest workout routine

Note:

  • Each set lowers the cables by 1 pin.
  • Before the bench press, perform 2 warm-up sets with 5 slow reps and 5 quick reps (10 total reps), and then perform the main lift.

Source: Muscleandstrength YouTube

Week 4 – Franco Columbu Chest Workout

Franco Columbu Chest Workout Plan

Two times Mr. Olympia (1976 & 1981), two times Mr. World, and one time Mr. Universe, Franco Columbu is one of the greatest of all time in the world of bodybuilding. He also competed in World’s Strongest Man in 1977 and got fifth place.

His best lifts include 525 pounds (238 kg) bench press, 655 pounds (297 kg) squat, and 750 pounds (340 kg) deadlift.1Slotnik, Daniel E. (September 2, 2019). “Franco Columbu, Bodybuilder and Schwarzenegger Friend, Dies at 78″. The New York Times.

Franco’s chest still ranks among the best of all time. He had denser and defined pecs. His chest muscles appeared to spill out of his sternum, and uniquely deep crevices separated the upper and lower regions.

Franco suggested doing five to six good chest exercises, including incline dumbbell press, dips, flyes, and his favorite, the Bench press.

Franco Chest Workout Routine:

ExerciseRepsSets
Barbell Bench Press2-65-6
Incline Dumbbell Bench Press10-64
Dumbbell Flyes10-123
Bar Dips10-153

Source: Muscleandfitness.com

Week 5 – Kevin Levrone Pecs Workout

Competed in as many as 68 IFBB Professional contests (23 wons), Kevin Levron is considered one of the best bodybuilders of the 1990s.

He is also known as The Uncrowned King of Mr. Olympia because he had appeared in 13 Mr. Olympia competitions but never made it to the number one spot. Despite not winning any Mr. Olympia titles, Kevin is admired by many fitness enthusiats.

He used to follow a push, pull, and legs (PPL) workout routine, but sometimes he also focused on his pecs individually.

Kevin Levrone Chest Workout:

ExerciseRepsSets
Barbell Bench Press12-64-5
Incline Barbell Bench Press10-83-4
Seated Chest Press Machine/High Cable Flyes10-123
Dumbbell Pullover10-83
Seated Pec Deck Flyes10-153

Week 6 – Phil Heath Chest Workout

Seven-time Mr. Olympia winner Phil Heath competed in various bodybuilding competitions from 2003 to 2020. He won Mr. Olympia every year from 2011 to 2017.

He had built a perfectly proportioned set of pecs and was regarded as one of the best of all time.

Phil Heath uses three different chest workout routines to fire up his pecs growth. Let’s see one by one:

Phil Heath Chest Workout Plan 1

ExerciseRepsSets
Barbell Bench Press12-84
Incline Barbell Bench Press12-84
Lying Flat Chest Press Machine12-83
One-arm Hammer Strength Incline Press12-84
Pec Dec Flyes12-84

Phil Heath Chest Workout Routine 2

ExerciseRepsSets
Flat Dumbbell Fly12-84
Flat Dumbbell Bench Press12-84
Decline Hammer Strength Press12-83
Machine Incline Press12-84
High Cable Flyes12-84

Phil Heath Chest Workout Plan 3

ExerciseRepsSets
Hammer Strength Incline Press12-84
Incline Dumbbell Fly12-83
Flat Dumbbell Bench Press12-84
Cable Crossover12-84

Week 7 – Ronnie Coleman Pectoral Workout

The winner of eight consecutive Mr. Olympia titles, Ronnie Coleman has the best chest and back development of all time.

Ronnie trained his chest twice a week with triceps. On his first chest day, he focused on barbell chest exercises such as flat, incline, and decline bench presses. On his second chest day, he concentrated on dumbbell chest exercises such as flat and incline dumbbell presses and dumbbell flyes. He preferred free-weight pressing movements with heavy weights for eight to 12 reps.

It’s not possible to lift like Ronnie, but you can use his chest workout routine to develop your pecs.

Ronnie’s Barbell Chest Workout

ExerciseRepsSets
Flat Barbell Bench Press8-125-6
Incline Barbell Bench Press8-153-5
Decline Barbell Bench Press8-153-5

Ronnie’s Dumbbell Chest Workout

ExerciseRepsSets
Flat Dumbbell Bench Press8-125-6
Incline Dumbbell Bench Press8-153-5
Flat Dumbbell Fly8-153-5

Week 8 – Dorian Yates Chest Workout

Dorian Yates Chest Workout plan
Dorian Yates/Instagram

Six consecutive times (from 1992 to 1997) Mr. Olympia champion Dorian Yates is one of the top pro bodybuilders of all time. His entire muscle group was well-developed in his prime, but his back and chest are eye-catching.

He shared his chest workout routine on muscleandfitness.com, which comprises four to five exercises that together hit the pecs from every angle needed to ensure total development.

ExerciseReps
30-Degree Incline Bench Press12, 10, 8, 8
Hammer Strength Seated Bench Press10, 6-8
Incline Dumbbell Flyes10, 8
Cable Crossovers10-12

Note: Do 10 to 12 reps as a warm-up set for each exercise.

Week 9 – Arnold Schwarzenegger Pecs Workout

Arnold needs no introduction. He is an eminent face in the world of bodybuilding. He is more famous worldwide than any Mr. Olympia because of his seven Mr. Olympia titles, appealing physique, acting, political career, and dedication.

Despite the fact that countless exercises have been discovered, people still follow his old-school workout routine.

His chest workout was never complicated. He always focused on the fundamentals, such as flat bench press, incline bench press, dumbbell flyes, and dips. He suggests doing 15 bench press reps with lightweight as a warm-up set before lifting above 50% of your max effort.

Here’s an ultimate chest workout routine inspired by seven times Mr. Olympia, Arnold Schwarzenegger.

ExerciseRepsSets
Flat Bench Press12, 10, 8, 84
Incline Bench Press12, 10, 8, 84
Flat Dumbbell Flyes8-123
High Cable Flyes8-123
Dumbbell Pullover8-123
Bar DipsAMRAP until failure3

Week 10 – Jay Cutler Chest Workout

Four times Mr. Olmypia Jay Cutler was not only for his amazing physique but also for his humble behavior. He had enormous chest muscles, with each part perfectly balanced in his prime.

He shared one of his chest workout routines on James Garage Youtube channel. His routine includes mostly fundamental exercises, such as bench presses, flyes, and pullovers.

Here’s his routine:

ExerciseRepsSets
Seated Machine Chest Press 12, 10, 8, 64
Incline Dumbbell Bench Press12, 10, 8, 84
Smith Machine Flat Bench Press12, 10, 8, 84
High Cable Flyes10-123
Dumbbell Pullover (Optional)8-123

Download Chest Workout Plan PDF


The Bottom Line

Some bodybuilders prefer machines, while some like to do free-weight exercises. Their choice of exercise depends on how much they feel muscle contraction and enjoy a certain exercise.

Every bodybuilder’s chest workout plan differs from one another, but their ultimate goal is almost the same, to build strength and mass.

You can follow their chest workout routines for 10 weeks to progress your chest muscle development.

You can also make desirable changes to this program, depending on your fitness level.

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References

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Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. For the last six years, I’ve been working and training with people who use all sorts of equipment and follow multiple types of workouts, from calisthenics to powerlifting. I primarily design workout plans and share science-based, practical, and logical information that can help you become stronger, flexible, and healthier.

About Me

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. For the last six years, I’ve been working and training with people who use all sorts of equipment and follow multiple types of workouts, from calisthenics to powerlifting. I primarily design workout plans and share science-based, practical, and logical information that can help you become stronger, flexible, and healthier.

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