Big Chest Day
Single-session chest specialization. Bench, incline DB, decline DB, flyes, dips, 2 tricep close. ~18 chest sets, ~80 min.
Estimated session
- Movements 6
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Barbell Bench Press - Medium Grip Tight setup. 4 working sets, RPE 8-9. 3 warm-up sets first 4 × 6 · rest 3 min | 4 | 6 | 3 min |
| 02 | Incline Dumbbell Press Bench at 30°. 3 × 10 · rest 2 min | 3 | 10 | 2 min |
| 03 | Decline Dumbbell Bench Press Lower-chest emphasis. 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 04 | Dumbbell Flyes Stretch deep. Squeeze at top. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
| 05 | Dips - Chest Version Forward lean for chest emphasis. 2 × 10 · rest 1:15 | 2 | 10 | 1:15 |
| 06 | Cable Rope Overhead Triceps Extension Long-head triceps stretch. 2 × 12 · rest 1 min | 2 | 12 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Keep the given order: heaviest compound first, isolation/bodyweight last as fatigue accrues — do not reshuffle. Set DB loads from logged per-hand history; if the RPE8 top set on any movement clears reps two+ over target, bump 2.5 kg/hand next set, else hold. Hold the 30° incline and keep flyes a stretch arc, not a press. Load or band-assist dips to hit the rep range. Sub flat machine press at matched RPE if shoulders flare. High-volume specialization — needs 48+ h before the next heavy horizontal press.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Big Chest Day template?
Keep the given order: heaviest compound first, isolation/bodyweight last as fatigue accrues — do not reshuffle. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is Big Chest Day, and how long does it take?
Big Chest Day runs 6 movements and about 17 working sets, roughly 72 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
Proposal — add weight