Chest Day (Bro)
Single-muscle chest emphasis day. Bench press, incline DB press, cable flyes, DB flyes for stretch, plus residual triceps work. ~16-20 chest sets in a single session. ~75 min, 6 exercises. Old-school bodybuilding tradition.
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, full ROM. Pause briefly at the chest. The bar path travels slightly forward at the top. 3 warm-up sets first 3 × 6 · rest 3 min | 3 | 6 | 3 min |
| 02 | Incline Dumbbell Press Bench at 30°. Drive DBs slightly together at top. Lower under control to a deep chest stretch. 4 × 8 · rest 2:30 | 4 | 8 | 2:30 |
| 03 | Cable Crossover Slight forward bend, stable feet. Bring handles together with a hard chest squeeze. Control the eccentric to a deep stretch. 3 × 12 · rest 1:15 | 3 | 12 | 1:15 |
| 04 | Dumbbell Flyes Slight elbow bend, fixed throughout. Lower deep — the stretched position is the growth window per Pedrosa 2023. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
| 05 | Triceps Pushdown - Rope Attachment Elbows pinned at ribs. Spread the rope at lockout. Residual triceps volume at this point in the session. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
| 06 | Cable Rope Overhead Triceps Extension Stretch the long head fully overhead. Final movement of the session — quality over load. 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
Press first while fresh (bench then incline DB), then flye and cable work as fatigue builds; hold that order, no supersetting. Load presses to the listed RPE off logged history, controlled eccentric to a deep stretch, no bounce; if the top bench set clears reps below the target RPE, add ~2.5 kg next session, repeat the load if it exceeds RPE. Set DB flyes to the per-hand load that hits reps at RPE with a fixed slight elbow bend — keep range, don't chase load. Matched-effort swaps (machine press for barbell, pec deck for crossover) are fine. Equipment swaps. No cable stack: Cable Crossover -> a dumbbell flye or a band crossover anchored behind you; Cable Rope Overhead Triceps Extension -> an overhead dumbbell extension or a band overhead extension; Triceps Pushdown - Rope Attachment -> a band pushdown anchored overhead. In every case match the prescribed effort, not the implement: choose a load, band tension, tempo or pace that puts each set on the target RPE or duration.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Chest Day (Bro) template?
Press first while fresh (bench then incline DB), then flye and cable work as fatigue builds; hold that order, no supersetting. 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 Chest Day (Bro), and how long does it take?
Chest Day (Bro) runs 6 movements and about 18 working sets, roughly 74 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
03What makes the Bro version different?
Chest Day (Bro) is the bro cut of this family — same method, but the movement order, set scheme, and emphasis are tuned for it. The session table shows exactly what changes; the coach sets the loads and drives the progression either way.
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
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