4 Week Chest Split Plan

Unleash upper body dominance with this high-intensity, chest-focused training program built for serious lifters. Designed to target your chest from every angle, this 4-week split combines strength training, hypertrophy, and strategic recovery to maximize size, power, and definition.

Whether you're chasing that powerful shelf-like upper chest or complete physique transformation, this plan has you covered with:

Heavy Compound Lifts to build foundational strength

Targeted Volume Work for muscle growth and symmetry

Upper Chest Emphasis for sculpted definition

Smart Recovery Days to keep you fresh, mobile, and injury-free

Each week is strategically programmed to balance push days, pull sessions, leg work, and chest isolation, so you're never overtrained but always progressing.

Perfect for:

Intermediate to advanced lifters

Bodybuilders targeting chest development

Anyone stuck in a plateau and ready to break through

Train hard. Recover smart. Dominate the mirror.

Only with Eli Branner