This 3-day plan focuses on building foundational chest strength and muscle for beginners. It incorporates fundamental chest exercises with adequate rest to promote recovery and growth.
1
Chest Day 1: Foundation
1 exercises
Push-Up
3×As many as possible (AMRAP)
· Chest · 60s rest
💡 Focus on good form. If regular push-ups are too hard, do them on your knees.
2
Rest Day
Rest & Recovery
😴
Rest day — let your muscles recover and grow stronger.
3
Chest Day 2: Dumbbell Focus
3 exercises
Dumbbell Bench Press
3×10-12
· Chest · 60s rest
💡 Use a weight that challenges you for the last few reps.
Dumbbell Fly
3×12-15
· Chest · 60s rest
💡 Focus on the stretch and squeeze.
Push-Up
3×AMRAP
· Chest · 60s rest
💡 Maintain good form.
4
Rest Day
Rest & Recovery
😴
Rest day — let your muscles recover and grow stronger.
5
Chest Day 3: Bodyweight & Isolation
3 exercises
Push-Up
3×AMRAP
· Chest · 60s rest
💡 Try to beat your previous rep count.
Incline Push-Up
3×12-15
· Chest · 60s rest
💡 Use a sturdy elevated surface like a bench or step.
Crunch
3×15-20
· Abs · 45s rest
💡 Focus on contracting your abs.
6
Rest Day
Rest & Recovery
😴
Rest day — let your muscles recover and grow stronger.
7
Rest Day
Rest & Recovery
😴
Rest day — let your muscles recover and grow stronger.