This 4-Week Training Plan is specifically designed to Build Muscle (Hypertrophy), with a focus on the Pectoralis Major (Chest) muscle.


Each individual workout should last approximately between 50-90 minutes.


This training plan features Beginner, Intermediate, Advanced and Elite fitness categories for certain exercises. This is so the exercises can be adapted to your current fitness level so you can progressively overload your fitness. In other words, this plan caters for the beginner all the way through to the athlete and features progressions to move up between the categories as your fitness increases.



  • 16 total sessions (4 sessions per week)
  • Upper Body Workouts
  • Lower Body Workouts
  • Core Exercises
  • Cardio
  • Warm-Ups
  • Cooldowns
  • Progress Tracker
  • Exercise, Lifestyle & Nutrition Advice
  • Latest Exercise Science Calculations


On purchase, a PDF document of the training plan will be sent to your email address.

TP - Hypertrophy (Chest Focus 2)