Training Template: Chest, Shoulder and Arms Focus
Looking for a routine that will help your chest, shoulders and arms to blow up?
Well, you’re at the right place.
Before we begin, you have to understand that you can get good results doing almost anything as a novice lifter.
But just because you want to bring up the chest, shoulders and arms doesn’t mean you should ignore your back and legs.
This is why I created this template in a way that will allow you to focus on the chest shoulders and arms, while still being able to get really strong and pack on size on the legs and back.
For best results, I recommend you run this routine for 16-24 weeks.
Building muscle is a slow process and being patient will be rewarding.
The Template
It is a 4 day split and with day 3, 6 and 7 being rest days:
Day 1: Chest + Shoulder + Arms (A)
Day 2: Back + Legs (A)
Day 3: Rest
Day 4: Chest + Shoulder + Arms (B)
Day 5: Back + Legs (B)
Day 6: Rest
Day 7: Rest
And repeat!
That said, this is completely customizable and you can throw in rest days as and when needed.
You can download the template below!
A template is almost useless without the following information, so here’s some extra stuff I want you to go through if you plan on making some gains running this template.
Progression
If you aren’t getting stronger over time, you’re not going to get results.
Progressive overload is the key.
For this template, I’ve used a double progression set up, but feel free to use any progression scheme you like.
Double Progression
As I mentioned above, you can use any progression model you like.
Double progression is simple and effective which is why I like to use it.
Simply put, you will progress using both reps and weight.
Here’s an example using the Seated Shoulder Press for 3 sets of 6-10 reps.
Let’s assume person A is performing the Seated Shoulder Press with 20 kg dumbbells for 3 sets and get 10 reps in the first set, 8 in the second and 6 in the third.
His goal would be to progress in reps till he reaches the top of the rep range (10 reps) in all sets, and when he is able to do that, he can move to the next weight!
Here’s how it could look:
Workout 1: 20kgs x 10, 8, 6
Workout 2: 20kgs x 10, 9, 8
Workout 3: 20kgs x 10, 10, 9
Workout 4: 20kgs x 10, 10, 10 (time to increase weight next session)
Workout 5: 22.5kgs x 9, 7, 6
And this continues!
When person A hits 3 sets of 10 with 22.5kgs, he can move up to 25kgs dumbbells.
Again, this is just an example, and in reality, progress is affected by a lot of factors.
This means that you shouldn’t stress if you fail to add a rep in a session.
Exercise Selection
The exercise selection can be customized.
If you don’t like the incline bench, just do the incline dumbbell press or the incline machine press.
If you don’t like the barbell row, do the dumbbell row or the seated cable row.
That said, don’t hop from one exercise to the other every week.
Pick a variation you like and make sure you get stronger on it.
What About Abs?
Train them as and when you like.
Preferably, 3-4 sets at the end of the Leg+Back workouts!
Rep Range And Intensity
The rep range is customizable as well.
Don’t like 6-8 rep sets and prefer 10-12 rep sets more?
Doesn’t matter.
Pick a rep range between 5-15 reps for the most part and get stronger on it.
What matters more than the rep range is proximity to failure.
This means that a 6 rep set and 12 rep set can give the same growth, if effort and proximity to failure are equated.
As a general guideline, pushing to failure on every set isn’t recommended.
Training a rep or two shy of failure is the sweet spot that will ensure smooth progression over time.
Rest Times
I recommend you taking rest of at least 2-3 minutes between sets for your primary compound exercises.
You can use a shorter rest period of 90-120 seconds for accessory movements like lateral delts, rear delts, arms and calves.
Deloads
Don’t be that person who says that deloads are ‘too easy’ and a ‘waste of time’.
If you’re training hard, deloads are almost necessary.
Deloads are a period of time where you train with low intensity (and volume too) which allows fatigue to dissipate.
This will allow you to come back and make great progress.
While when and how you should deload will differ from person to person, here’s a good starting point if you have never done it before.
First, let’s talk about the frequency of deloads.
I’d recommend taking a deload every 4-6 weeks.
This obviously depends on how you recover and whether or not you’re in a fat loss phase.
As for training during your deload week, I recommend cutting a set and training at the lower rep of the rep range for the entire week.
Here’s an example!
If your pressing target is 3 sets of 6 - 10 reps and you are repping out the following:
17.5 kgs x 10, 8, 6
For your deload, you would perform;
17.5 kgs x 6, 6
Again, I know this might feel ‘too easy’ but if you want to be making the best progress, taking deloads is important.
Resist the urge to go all out every session and take the deloads as recommended (unless you follow another deloading pattern that is already working for you!).
Nutrition
Nutrition is VERY important if you want to make this a success.
It would be best if you eat in a surplus and consume at least 0.8 grams of protein per pound of bodyweight while using this routine.
You can read more on building lean muscle without putting on excessive fat here.
If you plan on running this while dieting, or if you don’t do well with a lot of sets, lower the exercises with 5 sets to 3 sets.
There won’t be a big difference and if it allows you to perform and recover better, do it!
That said, this is just a recommendation and you are free to do what you like.
Also, progression will be slower while cutting so don’t be hard on yourself.
Focus on keeping a small deficit and eating sufficient protein.
If you want to get ripped using this routine, here are the three steps you need to take.
Conclusion
Want to change up more stuff?
Feel free to do so.
Just be wise about it.
Sometimes, less is more.
Run this routine for 4-6 months and make some crazy gains!
If you have any questions, feel free to drop a comment below!
I’d love to see your progress so make sure you tag me on Instagram if you run this routine!
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*This is educational content and should not be confused for medical advice.
*Please consult a medical practitioner before starting a new exercise regimen.
