Free in the appIntermediate4 days / week6 weeks

Chest Specialization Block

6-week intermediate hypertrophy block focused on the chest. Chest hits the bar 3 times per week — heavy, volume, and pump days — while other body parts drop to maintenance.

Equipment
Barbell, Dumbbells, Machines
Style
Volume

Start Chest Specialization Block for free

Capazity schedules every session, logs your sets and adjusts the weights from your own maxes — so you just show up and lift.

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About this program

Six-week chest specialization block for the lifter with a lagging chest. Chest is trained 3 times per week with three distinct stimulus types: heavy compound work (4-6 reps), high-volume hypertrophy (8-12 reps), and pump-style isolation (12-15+ reps). Other body parts drop to one maintenance session each per week.

Four training days per week (Mon/Tue/Thu/Fri). Mon: Heavy chest + light back maintenance. Tue: Light pull + legs maintenance. Thu: Volume chest + light triceps. Fri: Pump chest + arms. Six weeks linear progression — load creeps up while volume sustains. Best for intermediate bodybuilders with at least 12 months of training and a clear chest weakness.

The program

Here's week 1 of 6. Percentages are of your one-rep max (1RM). In the app, weights are calculated for you.

See it with your weights

Enter your one-rep max and every percentage below turns into a weight you can load.

kg
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Week 1

  1. Day 1 Heavy Chest + Back Maint

    Bench Press5 × 5 @ 80%
    Incline Bench Press4 × 6
    Cable Flyes3 × 10
    Cable Row3 × 10

  2. Day 2 Pull + Legs Maint

    Lat Pulldown3 × 10
    Squat3 × 6
    Leg Press ≤ 45°3 × 10
  3. Day 3 Rest

  4. Day 4 Volume Chest + Triceps

    Bench Press4 × 10 @ 70%
    Dumbbell Chest Press4 × 10
    Cable Flyes4 × 12
    Tricep Pushdown3 × 12

  5. Day 5 Pump Chest + Arms

    Decline Bench Press4 × 12
    Push-Ups3 × 15
    Cable Flyes5 × 15
    Barbell Curl3 × 12
    Tricep Pushdown3 × 12
  6. Day 6 Rest
  7. Day 7 Rest
  • Week 2
  • Week 3
  • Week 4
  • Week 5
  • Week 6

Weeks 2–6 are free in the Capazity app

Get the full 6-week program with every session scheduled, your weights calculated from your own maxes and each set logged as you go.

Download on theApp Store
Get it onGoogle Play
Open theWeb App

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