Big Chest Day — Free Workout Template

01The 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.

Big Chest Day — every exercise with its working sets, rep or RPE target, and rest.
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

02Who · when · how

When to reach for this template

Open with the barbell bench while fresh — tight setup, pinned scapulae, controlled descent — then work down through incline, decline, flyes, dips, and triceps as fatigue builds; keep that order. Pick dumbbell loads you can press for the target reps at the listed RPE without losing the 30° incline or letting flyes become presses; on flyes, stretch deep and squeeze the top. This high-volume specialization day wants 48+ hours before the next heavy press. Weight or assist dips to land in range; sub machine press if shoulders flare.

Tuned to you

Every workout

The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.

04Keep exploring

Related templates

More sessions in Big Days — same shelf, ready to add to your week.

05FAQ

Common questions

The facts most people check before they drop this session into a week.

01When should I use the Big Chest Day template?

Open with the barbell bench while fresh — tight setup, pinned scapulae, controlled descent — then work down through incline, decline, flyes, dips, and triceps as fatigue builds; keep that order. 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.

06The method