Chest Workouts: 8 Weeks Thickness And Width Building With Diet Plan

Chest Workouts and Diet Plan - 8 Weeks Strength and Endurance Training - fitzabout

This 8-week chest workouts are a mass building workouts of chest, if your chest muscles are weak, it will help you to increase the thickness and width of your chest.

The chest workouts training program builds thickness (strength) and width (endurance) of your chest muscle. This will help to gain 1-­2 inches of chest size and around 8 pounds (3.63 kg) of muscle mass if you follow the exact workouts and diet plan for the proper results.

The routine for these chest workouts is very simple. On Monday you will do chest-strength training (maximize growth and strength) and on Thursday you will do chest-endurance training (improved fast-twitch muscle fiber development). Meaning, the focus will be on two different muscle fibers.

Chest muscles functions

The pectoralis major is the large muscle that covers the front half of your chest. One of its functions is to turn your hand inward. Its other function is to help pull your hand forward and down. Pectoralis minor occurs directly below the pectoralis major. It is attached to your third, fourth, and fifth ribs at the bottom, and above all, it is attached to the front of your shoulder blades. It helps to pull your shoulder blades down, and when you have to push with your hands, it helps to keep your shoulders down[1].

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Six different sets of muscle fibers have been identified within the pectoralis major muscle, allowing parts of the muscle to move freely by the nervous system[2]. Pectoralis injuries can occur during weight lifting, as well as other bodybuilding exercises that place excessive pressure on the shoulders and chest.

8 weeks chest workouts schedule for thickness and width

DAYSWORKOUTS
MondayChest Strength Training
Tuesday
Wednesday
ThursdayChest Endurance Training
Friday
Saturday
SundayOff day

On Monday, the focus’ll be on the fast-twitch muscle fiber, in which you’ll hit 8-6 reps with heavyweight lifts. On Thursday, slow-twitch muscle fiber involve with a rep-range of 15-12. The rest period will be around 3 minutes on Monday and 1 minute on Thursday.

Chest Workout for Thickness (Strength)

EXERCISESSETS x REPS
1. Warm-up:
Lightweight barbell press
or
Lightweight Dumbbell press
2 x (15-20)
2. Barbell incline pressset-1 x 8 reps,
set-2 x 7 reps,
set-3 x 6 reps
3. Dumbbell bench pressset-1 x 8 reps,
set-2 x 7 reps,
set-3 x 6 reps
4. Barbell decline bench pressset-1 x 8 reps,
set-2 x 7 reps,
set-3 x 6 reps
5. Push-ups with weightset-1 x 8 reps,
set-2 x 7 reps,
set-3 x 6 reps

Note: Increase weight in every set. The rest period will be 3 minutes in between sets.

Chest Workout for Width (Endurance)

EXERCISESSETS x REPS
1. Warm-up:
Lightweight barbell bench press
or
Lightweight dumbbell bench press
or
Lightweight dumbbell fly
3 x (15-20)
2. Dumbbell incline flyset-1 x 15 reps,
set-2 x 12 reps,
set-3 x 12 reps
3. Dumbbell flat bench flyset-1 x 15 reps,
set-2 x 12 reps,
set-3 x 12 reps
4. Dumbbell decline flyset-1 x 15 reps,
set-2 x 12 reps,
set-3 x 12 reps
5. Pec Deck fly
or
Mid-angle cable fly
set-1 x 15 reps,
set-2 x 12 reps,
set-3 x 12 reps

Note: The rest period will be 1 minute in between sets. Increase weight in every set.

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Combine workouts schedule for all weak muscles

Now it is to be noted here that this chest workouts must be combined with any other routine, not that you are doing only this workouts plan and not training your other muscles. You have to do back, shoulders, arms, legs, and also train the abs muscles.

DAYSWORKOUT-1WORKOUT-2
MondayChest (strength) + AbsArms (strength) + Shoulders
TuesdayBack (strength)Back (strength)
WednesdayArms (strength) + ShouldersChest (strength) + Abs
ThursdayChest (endurance)Arms (endurance) + Legs
FridayBack (endurance) + CardioBack (endurance) + Cardio
SaturdayArms (endurance) + LegsChest (endurance)
SundayOff dayOff day

8 weeks diet plan

Before follow the diet plan first calculate your daily calories’ requirement, since everyone has height, weight, and age are different, so they need different calories. (Our BMI, BMR, Calorie, and Macros calculator app).

The diet plan of this chest workouts is caloric surplus, if you want, you can also do it with caloric deficit program. Since it’s mass building workouts, it will be good if you follow the muscle gain diet plan of this workouts program.

The 8 weeks diet plan based on 2800+ calories are given below, you can add or remove few macronutrients as per your daily calories requirements.

Breakfast Meal

INGREDIENTSQUANTITIES
Quinoa1/2 cup
Whey protein1 scoop
Banana or Apple1/2
Walnuts14g
Cinnamon1 pinch

Snack Meal

INGREDIENTSQUANTITIES
Whey protein2/3 scoop
Berries1 cup
Non-fat milk or Soy milk2/3 cup
Peanut butter1 spoon
Flaxseed (grounded)1 spoon
Honey1 spoon

Lunch Meal

For veg:

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INGREDIENTSQUANTITIES
For veg:
Fresh paneer80g
Rice1 cup
Ketchup1 spoon
Orange1

For non-veg:

INGREDIENTSQUANTITIES
Whole egg1
Egg whites3
Rice1 cup
Peanuts14g
Ketchup1 spoon
Orange1

Snack Meal

INGREDIENTSQUANTITIES
Whey protein2/3 scoop
Oats2/3 cup
Almonds14g
Apple1/2
Cinnamon1 pinch

Dinner Meal

For veg:

INGREDIENTSQUANTITIES
Fresh paneer80g
Whole wheat bread4 slices
Green veggies1 cup
Ketchup1 spoon

For non-veg:

INGREDIENTSQUANTITIES
Tuna can
or
Chicken breast (cooked)
60g

90g
Whole wheat bread4 slices
Green veggie1 cup
Ketchup1 spoon

1 Hour Before Bed Meal

INGREDIENTSQUANTITIES
Casein or Whey protein1 scoop
Non-fat milk200ml
Peanut butter1 spoon

Pre-workout Meal

INGREDIENTSQUANTITIES
Pre-workout with supplements:
Neurocore by MuscleTech1 scoop
Cold water200ml
Pre-workout without supplements:
Coffee½ tablespoon
Hot water240ml

Post-workout Meal

INGREDIENTSQUANTITIES
Post-workout with supplements:
Whey protein1-2 scoop
Carbo plus2-3 scoops
Cold water400ml
Post-workout without supplements:
Option-1:
Boiled egg whites6-8
Banana2
Option-2:
ProteinX1.5-2 scoops
Non-fat milk240ml
Banana2
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Article Sources +
  1. Treasure Island (FL): StatPearls Publishing; 2022 Jan. Anatomy, Thorax, Pectoralis Major Major. Francesca Solari; Bracken Burns. Available here: https://www.ncbi.nlm.nih.gov/books/NBK525991/[]
  2. Treasure Island (FL): StatPearls Publishing; 2022 Jan. Anatomy, Shoulder and Upper Limb, Pectoral Muscles. Mirza A. Baig; Bruno Bordoni. Available here: https://www.ncbi.nlm.nih.gov/books/NBK545241/[]

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