Hypertrophy Series | Total Chest Program (V3)

Hypertrophy (Max Gains) Series | Total Chest Program

-An 8-week long professionally-developed resistance training regimen that applies top-tier exercise science to maximize region-specific hypertrophy (muscle growth) for ALL 6 SECTIONS of the chest!

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Course curriculum

1. Program Organization, Terminology & Tips
2. Downloading the Mobile App (Optional)
3. How to Use the Dr. Gains Program Summary PDFs
4. Rest Time Instructions (Between Supersets, Between Sets, Between Set Pairs)
5. Supplement Instructions & Recommendations (Protein, Creatine, Collagen, Pre-Workout)
6. How Much Weight Should You Use?
7. Stretching / Flexibility
8. Michael Kamalu "At a Glance" Bio Summary
1. Week 1 - Day 2 (Thursday) Workout Summary PDF
2. 1. Light Warm Up | Supine ATY Flys - Weightless (Bench)
3. 2. Loaded Warm Up | Overhead Roller Pushups (Ball)
4. 3A. Workout | Decline Press - Overhand (Preacher Bar)
5. 3B. Workout | Step-Back Fly - Lower-Inner 90 (Cables)
6. 4A. Workout | Unilateral DB Press (DB + Bench)
7. 4B. Workout | Rotating Unilateral Fly (Cable)
8. 5A. Workout | Standing Incline "Up & In" Press (Cables)
9. 5B. Workout | Alternating Isometric Fly - Upper (Cables)
10. 6. Finisher | Side-to-Side Staggered Ball Pushups (Ball)
11. 7. (Optional) NEXT LEVEL Finisher | Isolateral Pushup Press (Hybrid Cable + Bodyweight)
12. 8. Antagonistic Finisher / Cool Down | Contralateral Face-Pulls (Cables)
1. Week 2 - Day 1 Workout Summary PDF
2. 1. Light Warm Up | Through, Up & Out (Bench)
3. 2. Loaded Warm Up | Supine Arcs - Weighted (DBs + Bench)
4. 3A. Workout | Unilateral Angled Incline Press - Pyramid (DB + Incl. Bench)
5. 3B. Workout | Landmine Midline-Crossing Fly - Unilateral (Barbell)
6. 4A. Workout | Unilateral Decline "Down & In" Press - Pyramid (Cable)
7. 4B. Workout | Abducted Lower-Outer Chest Fly (Cable)
8. 5A. Workout | Legless Alternating Arm-Bar DB Press - Pyramid (DB + Bench)
9. 5B. Workout | Squeeze Press - Middle Chest (Plates + Bench)
10. 6. Finisher | Supine ATY Flys - Weighted, Bilateral (DBs + Bench)
11. 7. (Optional) NEXT LEVEL Finisher | Isolateral Pushup Fly (Cable)
12. 8. Antagonistic Finisher / Cool Down | Bilateral Row + Face-Pull Combo (Cables + Rope)
1. Week 2 - Day 2 Workout Summary PDF
2. 1. Light Warm Up | Cross-Body Arm Swings (Bodyweight)
3. 2. Loaded Warm Up | Supine ATY Flys - Unilateral (DB + Bench)
4. 3A. Workout | Standing "Out & In" Press - Delorme (Cables)
5. 3B. Workout | Step-Back Squeezes - Middle (Cables)
6. 4A. Workout | Incline Squeeze Press - Delorme (DBs + Incline Bench)
7. 4B. Workout | Step-Back Fly - Upper (Cables)
8. 5A. Workout | Supine Decline Press - Delorme (Cables + Bench)
9. 5B. Workout | Decline Y Flys - Bilateral (DB + Decl. Bench)
10. 6. Finisher | Fast-Twitch Pushup Pops (Bosu Ball)
11. 7. (Optional) NEXT LEVEL Finisher | Super Isolateral Pushup Fly (Cable + Bodyweight)
12. 8. Antagonistic Finisher / Cool Down | Bilateral Row + Face-Pull Combo (DBs + Optional Bench)
1. Week 3 - Day 1 Workout Summary PDF
2. 1. Light Warm Up | Can-Opener Progression - Tier 1 (Bodyweight)
3. 2. Loaded Warm Up | Can-Opener Progression - Tiers 2-3 (Plate)
4. 3A. Workout | Triple Stance Unilateral Decline Press - Power-4 (Cable)
5. 3B. Workout | Decline Y Flys w/ Supination - Unilateral (DB + Decl. Bench)
6. 4A. Workout | Unilateral DB Press - Power-4 (DB + Bench)
7. 4B. Workout | Unilateral Midline-Crossing Middle Chest Fly (Cable)
8. 5A. Workout | Standing Incline "Up & In" Press - Power-4 (Cables)
9. 5B. Workout | Incline A Flys - Bilateral (DB + Bench)
10. 6. Finisher | Fast-Twitch Press Punches (Cables)
11. 7. (Optional) NEXT LEVEL Finisher | Sled-Pulling Bear-Crawl Pushups (Sled)
12. 8. Antagonistic Finisher / Cool Down | DB Pushup & Row Antagonistic Combo (DBs)
1. Week 3 - Day 2 Workout Summary PDF
2. 1. Light Warm Up | Unilateral Supine Arcs - Weightless (Bench)
3. 2. Loaded Warm Up | Unilateral Supine Arcs - Weighted (DBs + Bench)
4. 3A. Workout | Underhand Incline Press - Shred (Preacher Bar)
5. 3B. Workout | Fly-to-Press 2X Failure Upper Inner Combo (Cables)
6. 4A. Workout | Decline Press - Underhand or Overhand - Shred (Preacher Bar)
7. 4B. Workout | Decline Squeeze Press 2X Failure Combo (DBs + Plates + Decl. Bench)
8. 5A. Workout | Flat Bench Press - Underhand or Overhand - Shred (Preacher Bar)
9. 5B. Workout | Fly-to-Press 2X Failure Middle-Inner Combo (Cables)
10. 6. Finisher | Twisting Isolateral Bar Pushups (Swiss Bar)
11. 7. (Optional) NEXT LEVEL Finisher | Eccentric-Loaded Push Press
12. 8. Antagonistic Finisher / Cool Down | Unilateral E.R. Bar Pull (Barbell or Similar)
1. Week 4 - Day 1 Workout Summary PDF
2. 1. Light Warm Up | Upright DB Circles - Forwards & Backwards (DBs)
3. 2. Loaded Warm Up | Bilateral Supine Arcs - Weighted (DBs + Bench)
4. 3A. Workout | Squeeze Press - 4:1 Eccentric (DBs + Bench) - READ THE SPECIAL INSTRUCTIONS!
5. 3B. Workout | Alternating Isometric Fly - Middle (Cables)
6. 4A. Workout | Unilateral Angled Up & In Press - 4:1 Eccentric (DB + Adj. Bench)
7. 4B. Workout | Unilateral Midline-Crossing Upper Chest Fly (Cable)
8. 5A. Workout | Unilateral Angled Decline Press - 4:1 Eccentric (DB + Decl. Bench)
9. 5B. Workout | Unilateral Midline-Crossing Lower Chest Fly (Cable)
10. 6. Finisher | Supine ATY Flys - Weighted, Bilateral (DB + Bench)
11. 7. (Optional) NEXT LEVEL Finisher | Isolateral Pushup Press
12. 8. Antagonistic Finisher / Cool Down | Partial Front Lever Scapular Retractions (Pull-Up Bar)
1. Week 4 - Day 2 Workout Summary PDF
2. 1. Light Warm Up | Through, Up & Out (Bench)
3. 2. Loaded Warm Up | Overhead Roller Pushups (Ball)
4. 3A. Workout | Decline Press Alternating Arm Bar - Inverted Pyramid (DBs)
5. 3B. Workout | Alternating Isometric Fly - Lower (Cables)
6. 4A. Workout | Step-Back Squeeze & Preacher Press Combo - Inverted Pyramid (Cables)
7. 4B. Workout | Supine T Flys w/ Supination - Bilateral (DBs + Bench)
8. 5A. Workout | Incline Squeeze Press - Inverted Pyramid (DBs + Incline Bench)
9. 5B. Workout | Step-Back Fly - "In then Up" Squeeze Variation (Cables)
10. 6. Finisher | Side-to-Side Staggered Ball Pushups (Ball)
11. 7. (Optional) NEXT LEVEL Finisher | Isolateral Pushup Fly (Cable)
12. 8. Antagonistic Finisher / Cool Down | Scapular Retractions (Cable + Lat Pull Bar)
1. Week 5 - Day 1 Workout Summary PDF
2. 1. Light Warm Up | Cross-Body Arm Swings (Bodyweight)
3. 2. Loaded Warm Up | Unilateral Supine Arcs - Weighted (DBs + Bench)
4. 3A. Workout | DB Press - Power-5 (DBs + Bench)
5. 3B. Workout | Supine Anti-Gravity Fly (Cables + Bench)
6. 4A. Workout | Underhand Incline Press - Power-5 (Preacher Bar)
7. 4B. Workout | Incline A-Flys - Bilateral (DB + Bench)
8. 5A. Workout | Decline Press - Underhand & Overhand Combo - Power-5 (Preacher Bar)
9. 5B. Workout | Step-Back Fly - Lower-Inner 90 (Cables)
10. 6. Finisher | Plyo Pops (Bodyweight)
11. 7. (Optional) NEXT LEVEL Finisher | Super Isolateral Pushup Fly (Cable + Bodyweight)
12. 8. Antagonistic Finisher / Cool Down | Ipsilateral Face-Pulls (Cables)
1. Week 5 - Day 2 Workout Summary PDF
2. 1. Light Warm Up | Supine ATY Flys - Weightless, Bilateral (Bench)
3. 2. Loaded Warm Up | Supine ATY Flys - Bilateral (DB + Bench)
4. 3A - 3C. Workout | Triple Failure Combo - Lower Chest (Cable)
5. 4A. Workout | Unilateral Standing "Out & In" Press (Cable)
6. 4B. Workout | Unilateral Rotating Hybrid Fly-Press - Middle (Cable)
7. 4C. Workout | Unilateral Midline-Crossing Middle Chest Fly (Cable)
8. 5A. Workout | Unilateral Incline Press - Up & Out (Cable + Bench)
9. 5B. Workout | Unilateral Rotating Hybrid Fly-Press - Upper (Cable)
10. 5C. Workout | Unilateral Midline-Crossing Upper Chest Fly (Cable)
11. 6. Finisher | DB Press Twists - Bilateral (DBs + Bench)
12. 7. Optional) NEXT LEVEL Finisher | Sled-Pulling Bear-Crawl Pushups (Sled)
13. 8. Antagonistic Finisher / Cool Down | Contralateral Face-Pulls (Cables)
1. Week 6 - Day 1 Workout Summary PDF
2. 1. Light Warm Up | Supine Arcs - Weightless (Bench)
3. 2. Loaded Warm Up | Supine Arcs (DBs + Bench)
4. 3A. Workout | Standing Incline "Up & In" Press (Cables)
5. 3B. Workout | Decline Squeeze Press (Plates + Decl. Bench)
6. 4A. Workout | Unilateral Decline Press - Neutral (DB + Decl. Bench)
7. 4B. Workout | Rotating Unilateral Fly (Cable)
8. 5A. Workout | Alternating Arm-Bar DB Press (DBs + Bench)
9. 5B. Workout | Incline Squeeze Press (Plates + Incline Bench)
10. 6. Finisher | Fast-Twitch Pushup Pops (Bosu Ball)
11. 7. (Optional) NEXT LEVEL Finisher | Eccentric-Loaded Push Press (Cables)
12. 8. Antagonistic Finisher / Cool Down | Bilateral Row + Face-Pull Combo (Cables + Rope)
1. Week 6 - Day 2 Workout Summary PDF
2. 1. Light Warm Up | Can-Opener Progression - Tier 1 (Bodyweight)
3. 2. Loaded Warm Up | Can-Opener Progression - Tiers 2-3 (Plate)
4. 3. Workout | Standing "Out & In" Middle Chest Press - Double Dropset (Cables)
5. 4. Workout | Incline DB Press - Bilateral - Double Dropset (DB + Adj. Bench)
6. 5. Workout | Supine Decline Press - Double Dropset (Cables)
7. 6. Workout | Step-Back Squeezes - Double Dropset (Cables)
8. 7. Workout | Fly - Leaning Upper Inner - Double Dropset (DB)
9. 8. Workout | Decline Y Flys w/ Supination - Unilateral - Double Dropset (DB + Bench)
10. 9. Finisher | Fast-Twitch Press Punches (Cables)
11. 10. (Optional) NEXT LEVEL Finisher | Isolateral Pushup Press (Cable)
12. 11. Antagonistic Finisher / Cool Down | Bilateral Row + Face-Pull Combo (DBs + Bench)
1. Week 7 Instructions (Read This First)
2. Week 7 - Day 1 (Unilateral) Workout Summary PDF
3. 1. Light Warm Up | Unilateral Supine Arcs - Weightless (Bench)
4. 2. Loaded Warm Up | Overhead Roller Pushups (Ball)
5. 3. Workout | Unilateral Angled Decline Press (DB + Decl. Bench)
6. 4. Workout | Unilateral Rotating Hybrid Fly-Press - Lower (Cable)
7. 5. Workout | Unilateral DB Press (DB + Bench)
8. 6. Workout | Unilateral Rotating Hybrid Fly-Press - Middle (Cable)
9. 7. Workout | Unilateral Incline Up & Out Press (Cable + Bench)
10. 8. Workout | Landmine Midline-Crossing Fly - Unilateral (Barbell)
11. 9. Finisher | Supine ATY Flys - Unilateral Weighted (DB + Bench)
12. 10. (Optional) NEXT LEVEL Finisher | Isolateral Pushup Fly (Cable)
13. 11. Antagonistic Finisher / Cool Down | Unilateral Retracted Arcs (Cable)
1. Week 7 - Day 2 (Bilateral) Workout Summary PDF
2. 1. Light Warm Up | Upright DB Circles - Forwards & Backwards (DBs)
3. 2. Loaded Warm Up | Close-Grip Ball Pushups (Ball)
4. 3A. Workout | Underhand Incline Press - Rep Partials (Preacher Bar + Incl. Bench)
5. 3B. Workout | Incline Squeeze Press (Plates + Incl. Bench)
6. 4A. Workout | Overhand Decline Press - Rep Partials (Preacher Bar + Decl. Bench)
7. 4B. Workout | Alternating Isometric Fly - Lower (Cables)
8. 5A. Workout | Legless DB Press (DBs + Bench)
9. 5B. Workout | Preacher Press - Middle (Cables)
10. 6. Finisher | Side-to-Side Staggered Ball Pushups (Ball)
11. 7. (Optional) NEXT LEVEL Finisher | Super Isolateral Pushup Fly (Cable + Bodyweight)
12. 8. Antagonistic Finisher / Cool Down | Bilateral Retracted Arcs (Cable)
1. Week 8 - Day 1 Workout Summary PDF
2. 1. Light Warm Up | Supine ATY Flys - Bilateral Weightless (Bench)
3. 2. Loaded Warm Up | Supine ATY Flys - Bilateral Weighted (DBs + Bench)
4. 3A. Workout | DB Press Twists - Bilateral (DBs + Bench)
5. 3B. Workout | Isolateral Pushup Fly (Cable)
6. 4A. Workout | Unilateral Incline Press "In-to-Out" Combo (Cable + Incl. Bench)
7. 4B. Workout | Step-Back Fly Combo - Upper (Cables)
8. 5A. Workout | Triple Stance Unilateral Decline Press Combo (Cable)
9. 5B. Workout | Decline Y Fly Combo - Bilateral (DBs + Decl. Bench)
10. 6. Finisher | Triple Pushup Combo - Spider, Archer, Plyo-Pop (Bodyweight)
11. 7. Antagonistic Finisher / Cool Down | Face-Pull Combo (Cables)
1. Week 8 - Day 2 Workout Summary PDF
2. 1. Light Warm Up | Cross-Body Arm Swings (Bodyweight)
3. 2. Loaded Warm Up | Sled-Pulling Bear-Crawl Pushups (Sled)
4. 3A. Workout | Incline Press Combo - Standard-to-Squeeze (DBs + Bench)
5. 3B. Workout | Unilateral Rotating Hybrid Fly-Press - Upper (Cable)
6. 4A. Workout | Decline Press Combo - Standard-to-Squeeze (DBs + Bench)
7. 4B. Workout | Lower Chest Fly Combo - Abducted-to-Midline-Crossing (Cable)
8. 5A. Workout | Eccentric-Loaded Push Press (Cables + Bodyweight)
9. 5B. Workout | Step-Back Squeezes & Preacher Press Combo (Cables)
10. 6. Finisher | Supine ATY Flys - Bilateral (DBs + Bench)
11. 7. Antagonistic Finisher / Cool Down | DB Pushup & Row Antagonistic Combo (DBs)

Hypertrophy Series - Total Chest Program

$149.00

What's Included:

Over 300 exercise modules (many of which have been developed by Dr. Gains himself) with hundreds more modifications and variations so that the program can be customized to fit your own needs and goals
Every module features an in-depth video tutorial packed with science-based instruction on top of the exercise demonstration, including: a) How much weight to use, how many sets and reps to complete, and special form tips b) The specific muscles that are engaged and targeted with each exercise c) A "Quick-Glance" GIF showing the exercise demo in case you're in a rush and can't watch the full video (not available for all modules in the beta version) d) The primary benefit and goal of each exercise, including its variations and modifications e) Alternative options for each exercise in case you don't have access to the equipment being used, with direct links to their tutorials / demos f) Convenient "Key Timestamps" highlighting important parts of each video in case you want to jump to specific sections or review them later
Access to the entire Video Library containing all of Dr. Gains' chest-related content organized by region and functionality
Rest time instructions including the optimal wait times between sets, supersets, and set pairs
Supplement instructions and recommendations for protein, creatine, collagen and pre-workouts, including explanations of the various types, their benefits, how much to take, when to take it, and more!
And as always, the Dr. Gains 100% Money-Back Satisfaction Guarantee!! So don't wait - register today!

Hypertrophy (Max Gains) Series | Total Chest Program

Course curriculum

Program Overview, Instructions & Resources

Week 1 - Monday

Week 1 - Thursday

Week 2 - Monday (Pyramid Sets)

Week 2 - Thursday (Delorme Sets)

Week 3 - Monday (Power-4 Sets)

Week 3 - Thursday (Shred / 2X Failure Sets)

Week 4 - Monday (Eccentric 4:1 Sets)

Week 4 - Thursday (Inverted Pyramid Sets)

Week 5 - Monday (Power-5 Sets)

Week 5 - Thursday (Shred / 3X Failure Sets)

Week 6 - Monday (Cross-Region Supersets)

Week 6 - Thursday (Double Dropsets)

Week 7 - Unilateral Exclusive (Monday OR Thursday)

Week 7 - Bilateral Exclusive (Monday OR Thursday)

Week 8 - Monday (Endgame - Combo Week)

Week 8 - Thursday (Endgame - Combo Week)

Hypertrophy Series - Total Chest Program

What's Included: