8-Week Pec-Pounder Workout

Tired of hitting bench press every Monday and not seeing the results you want? Alternate these workouts into your routine to grow your chest into the colossal chest you’ve been chasing after.

Workout Summary
Main Goal:	Build Muscle
Workout Type:	Split
Training Level:	Intermediate
Program Duration:	8 weeks
Days Per Week:	4
Time Per Workout:	45-60 minutes
Equipment Required:	Barbell, Cables, Dumbbells, Machines
Target Gender:	Male & Female
Recommended Supplements:	Protein, Creatine

Workout Description

This workout is designed to build muscle mass in the chest. Each session includes exercises that target different parts of the chest to ensure balanced growth. Follow this 8-week program to achieve maximum results.

The Hybrid PRRS® Method

This method involves varying the parameters of each workout to provide a different stimulus to the muscles. This ensures consistent progress and muscle growth.

Exercise	Tempo	Sets	Reps
Incline Chest Press	20X1	3	6-8
Flat Bench Press	20X1	3	6-8
Decline Chest Press	20X1	3	6-8
Weighted Dips	20X1	3	6-8

The High/Low Rep Method

This method involves alternating between high reps and low reps to target different muscle fibers and ensure complete muscle development.

Exercise	Tempo	Sets	Reps
Incline Chest Press	20X1	4	6-8, 12-15
Flat Bench Press	20X1	4	6-8, 12-15
Decline Chest Press	20X1	4	6-8, 12-15
Weighted Dips	20X1	4	6-8, 12-15

The SPEC™ (Stretch/Peak Contraction/Eccentric/Concentric Emphasis) Method

This method emphasizes different parts of the movement to ensure the entire range of motion is trained. It involves focusing on the stretch, peak contraction, eccentric, and concentric phases of each exercise.

Exercise	Tempo	Sets	Reps
Incline Chest Press	24X1	3	7-9
Flat Bench Press	24X1	3	7-9
Decline Chest Press	24X1	3	7-9
Hammer Machine Chest Press	24X1	3	7-9

The SHOCK Method

This method involves using techniques such as drop sets, super sets, and forced reps to shock the muscles into growth.

Exercise	Tempo	Sets	Reps
Incline Chest Press	20X1	2	7-9, Drop
Flat Bench Press	20X1	2	7-9, Drop
Decline Chest Press	20X1	2	7-9, Drop
Hammer Machine Chest Press	20X1	2	7-9, Drop

How to Add the Pec-Pounder to Your Routine

Incorporating these workouts into your routine couldn't be simpler. Follow the weekly schedule below:

Week 1: Hybrid PRRS® Method
Week 2: High/Low Rep Method
Week 3: SPEC™ Method
Week 4: SHOCK Method
Week 5: Hybrid PRRS® Method
Week 6: High/Low Rep Method
Week 7: SPEC™ Method
Week 8: SHOCK Method

Tips for Max Chest Stimulation

Follow these tips to maximize your chest gains:

Focus on both the stretch and contraction, feeling the muscle work.
Use a full range of motion.
Keep constant tension on the muscle.
Incorporate different angles and variations.
Combine heavy weight with high reps for best results.

Smart Supplementation

To maximize your gains, consider the following supplements:

Protein: For muscle repair and growth.
Creatine: To increase strength and power.
BCAAs: To support muscle recovery and reduce soreness.