Pec Specialization (4-5X/week)
Hypertrophy Coach
If building a big chest was just about benching more… everyone would have one.
But most lifters don’t.
Because chest growth isn’t limited by effort — it’s limited by execution, exercise selection, and recovery.
This program is a 12-week pec specialization phase** built around high-frequency chest training, targeted movement selection, and fatigue management — so you can actually stimulate your chest without your shoulders and triceps taking over.
No more pressing blindly.
No more “just bench more” advice.
Just structured programming designed to make your chest grow.
A
Incline DB Press
2 x 8
B
Roller Cable Flys
8, 12
C
Incline Smith
2 x 8
D
Lying Cuff Lateral Raises
8, 8, 12
E
Seated Cable Cross Extension
8, 12
F
Hip Loaded Calf Raise
8, 12
A
Chest Supported Tbar Row
3 x 8
B
Neutral Grip Machine Pull Down
3 x 8
C
RDL
2 x 8
D
Cable Rear Delts
3 x 8
E
Single Arm Machine Preacher Curls
3 x 8
F
Incline Cable Curl
3 x 8
A
Incline Barbell Press
2 x 8
B
Pec Dec Fly
8, 12
C
Machine Flat Press
8, 12
D
Hip Loaded Calf Raise
8, 8, 12
A
Seated Leg Curl
2 x 12
B
Knee Dominant Heel Elevated Squat Safety Bar
2 x 8
C
Lying Leg Curls
3 x 8
D
Hack Squats Banded
8, 12
E
Barbell Thrusts
3 x 8
F
Walking Lunges
2 x 20
A
Roller Cable Flys
8, 8, 12
B
Wide Grip Pull Ups
2 x 8
C
High Incline Smith Press
2 x 8
D
Dumbbell Hammer Curls
2 x 8
E
Dips
2 x 8
F
Ab Mat Crunches
3 x 8
Joe Bennet - Hypertrophy Coach
Olympian Coach | Educator | 20+ years of coaching experience | I’ve coached thousands of lifters and competitors and specialize in building muscle through intelligent programming combined with high effort — not guesswork. Anti-Flamingo reflects how I actually program leg specialization phases — balancing intensity, volume, and recovery so you can push hard without breaking down.
If your chest has been stuck for years, doing more random bench presses isn’t the answer. You need better execution. Better exercise selection. And a plan you can actually recover from. Train chest often, more effectively, and with intent. The Pec Spe
Get Pec Specialization (4-5X/week)
