Muscle Building
The main training outcome this template is built around.
Workout template
Chest and Triceps Workout
A chest-focused session with enough triceps work to support pressing strength and arm size.
Intermediate
A quick way to gauge how simple or advanced the structure feels.
60 min
Use this to match the template to your actual weekly schedule.
Intermediate
Lifters who want to bias chest volume without turning the workout into random burnout work.
Barbell, Dumbbell, Cable
These are the main tools you will usually need to run the workout as written.
5 days / week
Use this to decide whether the template fits the time you can realistically train each week.
Warm-up guidance
Open the shoulders and upper back first, then use 2 to 3 ramp-up sets on the first bench pattern.
Progression guidance
Improve the first press over time, then use the cable and triceps work to build extra volume.
Exercise table
What this workout includes.
Use the table below to see each exercise, how it is organized, and the basic set, rep, and rest guidance.
Chest and Triceps
6 exercises| Exercise | Section | Sets | Reps | Rest | Notes |
|---|---|---|---|---|---|
| Barbell Bench Press - Medium Grip | Chest | 4 | 5-8 | 2 min 30 sec | Lead the day with your most stable press. |
| Barbell Incline Bench Press - Medium Grip | Chest | 3 | 6-10 | 2 min | Slight incline and smooth reps. |
| Flat Bench Cable Flyes | Chest | 3 | 12-15 | 45 sec | Stretch under control. |
| Close-Grip Barbell Bench Press | Triceps | 3 | 6-8 | 2 min | Use a strong setup and tuck the elbows. |
| Reverse Grip Triceps Pushdown | Triceps | 3 | 10-12 | 45 sec | Finish every rep fully. |
| Cable Rope Overhead Triceps Extension | Triceps | 2-3 | 12-15 | 45 sec | Let the long head stretch comfortably. |
Exercise substitutions
Simple swaps if you need another option.
These substitutions stay in the same general lane so you can adjust the workout without rebuilding it from scratch.
Barbell Bench Press - Medium Grip
Barbell Incline Bench Press - Medium Grip
Flat Bench Cable Flyes
Close-Grip Barbell Bench Press
Reverse Grip Triceps Pushdown
Cable Rope Overhead Triceps Extension
Related exercises
Learn the main movements before you run the template.
These exercise pages help you understand the lifts, machines, and accessories that show up most in this workout.
Barbell Bench Press - Medium Grip
Barbell Bench Press - Medium Grip is a beginner strength that mainly trains your chest using barbell.
View exerciseBarbell Incline Bench Press - Medium Grip
Barbell Incline Bench Press - Medium Grip is a beginner strength that mainly trains your chest using barbell.
View exerciseCable Rope Overhead Triceps Extension
Cable Rope Overhead Triceps Extension is a beginner strength that mainly trains your arms using cable.
View exerciseClose-Grip Barbell Bench Press
Close-Grip Barbell Bench Press is a beginner strength that mainly trains your arms using barbell.
View exerciseFlat Bench Cable Flyes
Flat Bench Cable Flyes is a intermediate strength that mainly trains your chest using cable.
View exerciseReverse Grip Triceps Pushdown
Reverse Grip Triceps Pushdown is a beginner strength that mainly trains your arms using cable.
View exerciseRelated workouts
More templates built for a similar goal.
Compare these if you want a different split, a different equipment setup, or another template in the same general direction.
4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutArm Workout
A focused arm session with direct biceps and triceps volume you can recover from.
View workoutBack and Biceps Workout
A straightforward back and biceps workout with vertical pulls, rows, and direct arm work.
View workoutFAQ
Common questions about Chest and Triceps Workout.
Use these quick answers as a starting point, then compare the plan to your real schedule, equipment, and recovery.
Who is Chest and Triceps Workout best for?
Lifters who want to bias chest volume without turning the workout into random burnout work.
How often should I run Chest and Triceps Workout?
This template is structured around about 5 training days per week.
Can I swap exercises in Chest and Triceps Workout?
Yes. The cleanest swaps are exercises that train the same main muscle group with similar equipment and a similar movement pattern.
How do I progress this workout over time?
Improve the first press over time, then use the cable and triceps work to build extra volume.
Track this workout for free in Logbook.
Once you start running the template, use Logbook to save the sets, reps, and exercise history that tell you whether the plan is really working.
Download on the App Store