Top 10 Bodybuilders’ Chest Workout Routine (Download PDF)

I’ve shared the top 10 famous bodybuilders’ chest workout routines in this article for intermediate and advanced lifters. This includes routines of bodybuilders from both Mr. Olympia and Mr. Universe.

You can incorporate one or some of these routines in your bodybuilding program to build sturdy and sizeable pecs.

#10 Lou Ferrigno Chest Workout

Image by Libras

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
Decline Bench Press10-124
Flat Dumbbell Fly10-124
Dumbbell Pullovers10-124
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 my chest and not my triceps.

Source: Muscleandfitness.com

#9 Calum von Moger Chest 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.

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

#8 Chris Bumstead Chest 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

Note:

  • Each set lower 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

#7 Franco Columbu Chest Workout

Franco Columbu Chest Workout

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

#6 Kevin Levrone Chest 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, 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

#5 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

#4 Ronnie Coleman Chest 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

#3 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.

#2 Arnold Schwarzenegger Chest 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

#1 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 goal is almost the same, to build strength and mass.

Depending on your choice, You can include one or some of the above chest workout routines in your bodybuilding training program to build bigger and burly pecs.

Help Us Grow On Social Media
Latest posts by Murshid Akram (see all)
Please follow and like us:

References