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The 6-Week Chest Builder

Cam Matsumura

Weightlifting, Strength & Conditioning, Bodybuilding
Coach
Cam Matsumura

This is the routine I've personally used to add strength and size to my chest as a lifetime natural athlete. From years of experimenting in the gym, this is the formula I've found works best for building a full, well-developed chest. The plan includes one chest day per week, hitting every angle and muscle fiber for maximum growth, plus a second lighter day that consists of three strategic sets of pressing to ensure the chest is getting plenty of volume. This 6-week plan combines strength and hypertrophy training, giving you the best of both worlds with heavy compound lifts to build a solid foundation and focused accessory work to sculpt and define your chest. Think of these workouts as the building blocks to a massive, powerful chest that stands out with both size and strength.

$25
Get The 6-Week Chest Builder
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ADD STRENGTH AND SIZE
A blend of both strength and hypertrophy training in each workout
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TESTED FORMULA FOR GROWTH
This is the routine I credit to growing my chest into what it is today
Features
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Programming 2 days per week
Each week includes 1 primary chest workout plus 3 sets of bench on a secondary day
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Exercise Video Guidance
Clear video demos so you know how to perform every exercise with proper form
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Detailed instruction
Tips on how to attack each set and get the most out of each workout
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Delivered through TrainHeroic
View workouts and track your progress all in one app
Equipment
Required
Barbell // Dumbbells // Cables // Chest Press Machines // Adjustable Bench // Pec Deck Fly // Dip Bars
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 | Day 1

Prep

A

Upper Body Warm-Up

- Arm Circles Forward/Backward (10 each way) - Band/PVC Shoulder Pass Through (8 reps) - Band Pull-Apparts (10 reps) - Banded External Rotations (10 per side) - T-Spine Rotations (5 each way) - Inchworm w/ Push Up (5 reps)

B

Incline Bench Press

4 x 8

C

DB Bench Press

3 x 10

D

Chest Press Machine

4 x 10

E1

Cable Fly

3 x 12

E2

Push Ups

3 x 15

Thursday
Week 1 | Day 2

Prep

A

Upper Body Warm-Up

- Arm Circles Forward/Backward (10 each way) - Band/PVC Shoulder Pass Through (8 reps) - Band Pull-Apparts (10 reps) - Banded External Rotations (10 per side) - T-Spine Rotations (5 each way) - Inchworm w/ Push Up (5 reps)

B

Bench Press

3 x 10

Coach
More from Cam Matsumura
coach-avatar Cam Matsumura

Lifelong natural athlete with over 16 years of training experience. From college athletics to competitive bodybuilding, I’ve honed the skills and discipline needed to build strength, athleticism, and a balanced physique. I offer 1-on-1 online coaching and workout programs to help others achieve their fitness goals and become the best versions of themselves.

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Start building a sculpted chest!

Designed to help you build and maintain a full, well-defined chest that lasts.

Get The 6-Week Chest Builder
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FAQs
What equipment do I need?
Most workouts are designed for a standard gym setup. Ideally you'd have access to an incline bench setup, dumbbells, chest press machines, fly machines, and dip bars.
How will I access the workouts?
All workouts are delivered through the TrainHeroic app, where you can view your workouts, track progress, and have access to video demos of each exercise.
How much time do the workouts take?
Most sessions range from 60–90 minutes.
How many workouts are included with the plan?
The plan includes 6 chest-focused workouts that span over 6 weeks, plus guidance on how to add in additional chest work later in the week.

More from Cam Matsumura

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The 6-Week Chest Builder
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