Chest, Shoulders & Triceps - Peak Hypertrophy
(Week 4, Muscle Mastery Split)Day Overview
This session is designed to maximize hypertrophic stimulus for the chest, shoulders, and triceps through high-volume, high-intensity exercises. The focus is on mechanical tension and controlled tempos to induce muscle growth, with a mix of compound and isolation movements. The order prioritizes larger compound lifts first to recruit maximum muscle fibers, followed by targeted isolation to exhaust the muscles fully. The session emphasizes controlled eccentric phases and peak contraction to enhance hypertrophy, with RPEs gradually increasing to push muscular fatigue without risking form breakdown.
Exercises
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• bench press
barbell bench press
Prescribed Sets:
Begin with 4 sets of 8-10 reps at an RPE of 8, focusing on controlled, explosive concentric and slow eccentric phases to maximize tension. Use a moderate to heavy load that challenges you without compromising form. Rest 90 seconds between sets. This compound movement targets the chest primarily, with secondary activation of shoulders and triceps, setting a strong foundation for hypertrophy.
Working Sets:
4
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• incline db press
incline dumbbell bench press
Prescribed Sets:
Perform 4 sets of 8-10 reps at an RPE of 8, emphasizing a controlled tempo—2 seconds eccentric, explosive concentric. Focus on full range of motion and squeezing the upper chest and front shoulders at the top. Rest 90 seconds. This movement enhances upper chest and shoulder development, supporting overall hypertrophy.
Working Sets:
4
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• Dumbbell Overhead Press
Stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with palms facing forward. Engage your core and keep your back straight. Press the dumbbells overhead by extending your arms fully, ensuring your elbows are slightly in front of your shoulders. Keep your wrists stable and avoid arching your lower back. Lower the dumbbells back to shoulder height in a controlled manner, maintaining proper form throughout. Focus on smooth, controlled movements and avoid using momentum.
Prescribed Sets:
Execute 4 sets of 8-10 reps at an RPE of 8, maintaining strict control and a steady tempo—2 seconds eccentric. Focus on full lockout and shoulder stability. Rest 90 seconds. This targets the deltoids with an emphasis on the anterior and lateral heads, promoting shoulder hypertrophy.
Working Sets:
4
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• Dips
Lower and raise your body using parallel bars to work the triceps and chest.
Prescribed Sets:
Perform 4 sets of 8-12 reps at an RPE of 8, leaning slightly forward to emphasize chest activation. Use a dip station or assisted machine as needed. Focus on a controlled descent and explosive push-up. Rest 90 seconds. This compound movement effectively targets the lower chest, triceps, and shoulders, adding volume and hypertrophic stress.
Working Sets:
4
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• Cable Lateral Raise
Use a cable to perform a lateral raise, targeting the side deltoids.
Prescribed Sets:
Complete 3 sets of 12-15 reps at an RPE of 8, emphasizing a slow, controlled movement—2 seconds up, 2 seconds down. Focus on peak contraction at the top and maintaining tension through the lateral delts. Rest 60 seconds. This isolation move enhances shoulder width and cap development.
Working Sets:
3
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• cable pushdown
triceps pushdown with straight bar
Prescribed Sets:
Perform 3 sets of 10-12 reps at an RPE of 8, with a controlled tempo—2 seconds push, 2 seconds return. Focus on full extension and squeezing the triceps at the bottom. Rest 60 seconds. This targets the triceps with high volume, promoting hypertrophy and arm size.
Working Sets:
3