Barbell Bench Press
Sets: 4
Reps: 5
Rest Time: 90-180 Seconds
Dumbbell Incline Press
Sets: 4
Reps: 8-12
Rest Time: 90 Seconds
Barbell Incline Bench Press
Sets: 4
Reps: 6-8
Rest Time: 90 Seconds
Weighted Dips (Chest Version)
Sets: 4
Reps: 8
Rest Time: 2 Minutes
Flat Dumbbell Press
Sets: 4
Reps: 10
Rest Time: 1 Minute
That’s it! No drop-sets, super-sets, tri-sets, pre-exhaustion sets, or anything like that. Just proven exercises that actually build muscle. Don’t go to failure every set, leave 2-3 reps in the tank, save your max effort set for the last set of each exercise. So for example if you can bench press 225 for 5 reps, do 205-210 for 4 sets of 5, then 225 for your last set of 5.