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Mike's 30 Day Chest Focused Building
Bulking
Intermediate
Machine strength
Plan Details
The Mike's 30 Day Chest Focused Building routine by Coltteammember is a 28 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
*when the reps have a number then a decimal then another number (6.8) that is a range of sets intended to do in that set. If you can do more reps than the intended set range, then you have to little weight, if you can't reach the intended set range, then you have to much weight. Adjust as needed to always be lifting in the intended set range. This is a 4 week plan focused on building your chest by working it out hard 3 times a week, while maintaining the rest of your body through the month. Muscle confusion and total muscle exertion are essential keys of this workout plan.
Routine detail
Day 1
Mixed Weight Chest and Legs
Est. 132 min
10 exercises
Machine Fly
4 Sets x 15 Reps
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Fly
3 Sets x 6 Reps
Barbell Decline Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Incline Fly
3 Sets x 6 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Calf Extension Machine
4 Sets x 15 Reps
Day 2
Heavy Bicep & Tricep Day
Est. 110 min
12 exercises
Machine Tricep Extension
3 Sets x 6 Reps
Dumbbell Incline Tricep Extension
3 Sets x 6 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 6 Reps
Dumbbell Cross Tricep Extension (Supine)
3 Sets x 6 Reps
Preacher Curl Machine
3 Sets x 6 Reps
Standing Preacher Bench Ez-Bar Curl
3 Sets x 6 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 6 Reps
Standing Reverse Preacher Dumbell Curl
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 6 Reps
Cable One-Arm Bicep Curl
3 Sets x 6 Reps
Barbell Curl
3 Sets x 6 Reps
EZ Bar Tricep Extension
3 Sets x 6 Reps
Day 3
Light Chest Day
Est. 80 min
7 exercises
Machine Fly
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Cable Mid Chest Crossover
3 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Barbell Decline Bench Press
3 Sets x 15 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Day 4
Light Shoulders & Back Day
Est. 151 min
11 exercises
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 15 Reps
Dumbbell Seated Alternating Front Raise
3 Sets x 15 Reps
Barbell Shrug
3 Sets x 15 Reps
Cable Front Raise
3 Sets x 15 Reps
Cable Deltoid Raise
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Leverage Machine Iso Row
3 Sets x 15 Reps
Barbell Deadlift
3 Sets x 15 Reps
T Bar Row
3 Sets x 15 Reps
Day 5
Medium Chest Day
Est. 80 min
8 exercises
Machine Fly
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbel Inner Lower Chest Press
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Barbell inner chest press
3 Sets x 10 Reps
Day 6
Rest Day, Earn it!
Est. 0 min
0 exercises
This day is empty
Day 7
Rest Day, Earn It!
Est. 0 min
0 exercises
This day is empty
Day 8
Heavy Chest Day
Est. 65 min
7 exercises
Machine Fly
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Decline Bench Press
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Incline Fly
3 Sets x 6 Reps
Machine Bench Press
3 Sets x 6 Reps
Dumbbell Fly
3 Sets x 6 Reps
Day 9
Heavy Biceps & Shoulders
Est. 73 min
8 exercises
Smith Machine Shrug
3 Sets x 6 Reps
Smith machine one arm shoulder press
3 Sets x 6 Reps
Dumbbell Alternating Front Raise
3 Sets x 6 Reps
Cable Deltoid Raise
3 Sets x 6 Reps
Barbell Curl
3 Sets x 6 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 6 Reps
Standing Preacher Bench Ez-Bar Curl
3 Sets x 6 Reps
Cable Bicep Curl
3 Sets x 6 Reps
Day 10
Light Chest Day
Est. 65 min
6 exercises
Machine Fly
3 Sets x 15 Reps
Machine Bench Press
3 Sets x 15 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Cable Mid Chest Crossover
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Dumbel Inner Lower Chest Press
3 Sets x 15 Reps
Day 11
Light & Heavy Back & Triceps
Est. 62 min
6 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 15 Reps
Laying Single Dumbell One Arm Skullcrusher
3 Sets x 15 Reps
Barbell Deadlift
4 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
T-Bar Close Grip Row
3 Sets x 6 Reps
Day 12
Medium Chest Day
Est. 62 min
6 exercises
Barbell Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Decline Fly
3 Sets x 10 Reps
Day 13
Medium Leg Day
Est. 60 min
6 exercises
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Calf Extension Machine
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Day 14
Rest Day, Make it Good
Est. 0 min
0 exercises
This day is empty
Day 15
Medium Chest Day
Est. 90 min
7 exercises
Machine Fly
3 Sets x 15 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Dumbel Inner Lower Chest Press
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Day 16
Medium Bicep & Back
Est. 121 min
9 exercises
Wide Grip E-Z Bar Cable Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Dumbbell One-Arm Preacher Hammer Curl
4 Sets x 10 Reps
Leverage Machine Iso Row
4 Sets x 10 Reps
Cable One-Arm Seated Row
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Dumbbell One-Arm Incline Curl
4 Sets x 10 Reps
Cable One-Arm High Curl
4 Sets x 10 Reps
Cable One-Arm Bicep Curl
4 Sets x 10 Reps
Day 17
Medium Chest Day
Est. 89 min
7 exercises
Machine Fly
3 Sets x 15 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Mid Chest Crossover
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Day 18
Medium Triceps & Traps
Est. 100 min
8 exercises
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Barbell Pinned One Arm Shoulder Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Cable Upright Row
4 Sets x 10 Reps
Dumbbell One Arm Leaning Over Bench Side Raise
4 Sets x 10 Reps
Machine Tricep Extension
4 Sets x 10 Reps
Day 19
Medium Chest Day
Est. 82 min
6 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Dumbbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Decline Fly
4 Sets x 10 Reps
Day 20
Leg Day
Est. 74 min
6 exercises
Barbell Squat
4 Sets x 10 Reps
Calf Extension Machine
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Dumbbell Calf Raise
4 Sets x 10 Reps
Kick Back Machine
4 Sets x 10 Reps
Day 21
Rest Day, Earn it!
Est. 0 min
0 exercises
This day is empty
Day 24
Heavy Chest Day
Est. 97 min
5 exercises
Barbell Decline Bench Press
5 Sets x 6 Reps
Cable Lower Chest Raise
5 Sets x 6 Reps
Barbell Bench Press
5 Sets x 6 Reps
Cable Mid Chest Crossover
5 Sets x 6 Reps
Barbell Incline Bench Press
5 Sets x 6 Reps
Day 25
Heavy Back & Tricep Day
Est. 116 min
6 exercises
Cable Tricep Kickback
5 Sets x 6 Reps
Dumbbell Tricep Extension
5 Sets x 6 Reps
Barbell Seated Tricep Extension
5 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 6 Reps
Smith Machine Bent-Over Row
5 Sets x 6 Reps
Barbell Deadlift
5 Sets x 6 Reps
Day 26
Heavy Chest Day
Est. 111 min
6 exercises
Machine Fly
3 Sets x 15 Reps
Dumbbell Bench Press
5 Sets x 6 Reps
Dumbbell Fly
5 Sets x 6 Reps
Dumbbell Incline Bench Press
5 Sets x 6 Reps
Dumbbell Incline Fly
5 Sets x 6 Reps
Barbell Decline Bench Press
5 Sets x 6 Reps
Day 27
Heavy Biceps & Shoulders Day
Est. 97 min
5 exercises
Preacher Curl Machine
5 Sets x 6 Reps
Standing Preacher Bench Ez-Bar Curl
5 Sets x 6 Reps
Dumbbell One-Arm Preacher Hammer Curl
5 Sets x 6 Reps
Dumbbell Seated Side Lateral Raise
5 Sets x 6 Reps
Dumbbell Seated Shoulder Press
5 Sets x 6 Reps
Day 28
Heavy Chest Day
Est. 119 min
6 exercises
Barbell Bench Press
5 Sets x 6 Reps
Dumbbell Fly
5 Sets x 6 Reps
Barbell Incline Bench Press
5 Sets x 6 Reps
Dumbbell Incline Fly
5 Sets x 6 Reps
Barbell Decline Bench Press
5 Sets x 6 Reps
Dumbbell Decline Bench Press
5 Sets x 6 Reps
Day 29
Light Leg Day
Est. 95 min
7 exercises
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Barbell Squat
3 Sets x 10 Reps
Calf Extension Machine
3 Sets x 15 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Kettle-ball lunges
3 Sets x 15 Reps
Day 30
Rest Day, Earn It!
Est. 0 min
0 exercises
This day is empty
