B.F.C.2.

(BIG F*CKING CHEST 2X PER WEEK)

OVERVIEW
Do you want a big f*cking chest that you can see under a hoodie? LOL! Who wants a
bird chest? A big chest is icing on the cake and makes any shirt you’re wearing look sick
AF. I’ve had my fair share of chest training and I’m proud to say that I’ve built a very
respectable chest. I tried everything and anything to get my pecs to grow. With a ton of
trial and error I found what works best to get the chest popping and I’m going to share it
all with you. There isn’t just one thing you need to do there are numerous techniques
you need to incorporate and I’m going to give you all the tricks I used over the years.
This program is 6 weeks long and will involve everything you need to get your chest to
grow. This is a hypertrophy-focused program, strength gains are not typical but size is.
Anyone can run this workout, female or male, beginner or advanced. Be prepared for a
sh*t load of volume and crazy pumps.

F.A.Q.

Q: How should my nutrition look like while doing this program?

A: Definitely eat to be in a nice caloric surplus to ensure the gains.

Q: What if I fail to reach the minimum rep range?

A: Decrease the weight the next set.

Q: How do I fit the two days into my current workout split?

A: Be sure to have at least 2-3 days in between each chest workout. This program is
easy to work into a standard PPL (Push, Pull, Legs) split. I have a couple available.

Q: What is AMRAP
A: As many reps as possible. Be careful with hitting total failure if you are training solo.

Q: What weight should I choose for my sets?

A: Choose a weight that you think you can complete all the reps and sets without
decreasing the weight or missing reps. It will take some time to get a feel of what weight
to go with for your sets. Be sure to be tracking your lifts so you can reference them later.

Q: What does 4 count tempo mean?

A: It means the pace of your reps is 4 seconds for both the eccentric and concentric
portion. So you count 1, 2, 3, 4 going up and down. If it doesn’t list 4-count tempo then
just perform reps at a normal controlled tempo.

Q: What is a compound set and superset?

A: A compound set is doing two different exercises back to back, with no rest in
between, for the same muscle group. A superset is doing the same but working
opposing muscle groups.

Q: How much rest time should I take between sets?

A: Rest time will vary with each individual based on training experience. Take as much
rest time, as you need to feel confident that you will hit your next set without decreasing
weight. Keeping your rest time consistent will help keep your performance consistent.


WEEK 1
Chest Day #1 Sets Reps
Bench Press (4 count tempo) 3 12
DB Incline Press 3 15
Compound Set 4 15 |15
Cable Fly | Cable Press
Dip (BW If Needed) 3 12
Push Up 3 AMRAP

Chest Day #2 Sets Reps

DB Incline Press 3 8
Flat DB Chest Press 3 12
Compound Set 4 12 | 12
Dip | Cable Fly
Bench Press 3 8
Push Up (Using DBs On The Floor, grip angled 3 AMRAP
out slightly)

WEEK 2
Chest Day #1 Sets Reps
Bench Press 3 15
DB Incline Press 4 12
Compound Set 2 15 |15
Cable Press | Cable Fly
Dip (4 count tempo) 3 12
Push Up 3 AMRAP

Chest Day #2 Sets Reps

Bench Press 5 5
DB Incline Press 3 12
Compound Set 3 12 | 12
Dip | Cable Fly
Cable Chest Press 3 12
Push Up 3 AMRAP


WEEK 3
Chest Day #1 Sets Reps
BB Incline Press 3 10
Flat DB Chest Press *Dropset 3 7|7|7
Compound Set 4 15 |15
Cable Fly | Dip
Cable Chest Press (4 count tempo) 3 10
Push Up (Using DBs On The Floor, grip angled 3 AMRAP
out slightly)

Chest Day #2 Sets Reps

Flat DB Chest Press 4 12
BB Incline Press *Dropset 3 7|7|7
Compound Set 4 15 | 15
Dip | Cable Fly
Cable Chest Press *Dropset 3 7|7|7

WEEK 4
Chest Day #1 Sets Reps
Bench Press (4 count tempo) 4 12
DB Incline Press (Leave your ego at home on 4 15
this one lol)
Compound Set 4 15 |15
Cable Fly | Cable Press
Dip 4 12
Push Up 4 AMRAP

Chest Day #2 Sets Reps

Dip 4 AMRAP
BB Incline Press 4 12
Compound Set 4 12 | 12
Cable Press | Cable Fly
Flat DB Press *Dropset 4 10 | 10 | 10


WEEK 5
Chest Day #1 Sets Reps
Bench Press (4 count tempo) 4 12
DB Incline Press 4 15
Compound Set 4 15 |15
Cable Fly | Cable Press
Dip (BW If Needed) 4 AMRAP
Push Up 4 AMRAP

Chest Day #2 Sets Reps

DB Incline Press 4 8
Flat DB Chest Press 4 12
Compound Set 4 12 | 12
Dip | Cable Fly
Bench Press 4 12
Push Up (Using DBs On The Floor, grip angled 4 AMRAP
out slightly)

WEEK 6
Chest Day #1 Sets Reps
Bench Press 4 15
DB Incline Press (4 count tempo) 4 12
Compound Set 4 15 |15
Cable Press | Cable Fly
Dip (4 count tempo) 4 AMRAP
Push Up 4 AMRAP

Chest Day #2 Sets Reps

Bench Press (Last set AMRAP) 3 12
DB Incline Press (Leave your ego at home on 3 25
this one lol)
Compound Set 4 12 | 12
Dip | Cable Fly
Cable Chest Press *Dropset 4 15 | 15 | 15