Train target

CHEST

Pressing power · pec mass

30 CHARS

34 EX

Horizontal and incline pressing patterns plus targeted fly work. Build through controlled eccentrics, full ROM at the bottom, and a mix of compound and isolation across the week.

Weekly volume

10–20 sets

Hard working sets per week, distributed across 2–3 sessions. Stay near the lower bound on a cut, push the upper bound on a hypertrophy block.

Intensity

RPE 7–9 on working sets

RPE = reps in reserve. RPE 8 ≈ 2 reps left in the tank. Cap top sets at RPE 9 outside of peaking blocks. Deload week 5 — drop volume 30–40%, hold intensity.

Form cues

Pin shoulder blades down and back; chest leads, elbows follow
2-second eccentric, full stretch, drive without bouncing the bar

TOP 6 HITTERS

Sorted by chest exercises in their split

Son Goku

All Might

Levi Ackerman

Goku

Naruto

Madara

Son Goku

Top chest program

SON GOKU · SAIYAN GRAVITY PROTOCOL

6 chest exercises · 6 days/wk

EXERCISE REFERENCE

34 distinct

Every chest movement across the roster · click ▶ for a form-check video

Push-ups▶ demo

Break into sub-sets if needed; finish all 100

Sets

1

Reps

100

Rest

as needed

Weighted push-ups (vest)▶ demo

Sets

5

Reps

15-20

Rest

75s

Pike push-ups▶ demo

Sets

4

Reps

10-12

Rest

75s

Sets

4

Reps

10-15

Rest

90s

Plyometric push-ups▶ demo

Explode off the ground

Sets

4

Reps

8

Rest

90s

Bench press▶ demo

Sets

5

Reps

5

Rest

180s

Close-grip bench▶ demo

Sets

3

Reps

8

Rest

90s

Barbell bench press▶ demo

Sets

5

Reps

6-8

Rest

150s

Weighted dips▶ demo

Sets

4

Reps

8-10

Rest

90s

Cable flyes▶ demo

Sets

3

Reps

12-15

Rest

60s

Rear delt fly▶ demo

Sets

4

Reps

12

Rest

60s

Knuckle push-ups▶ demo

Sets

4

Reps

15

Rest

60s

Plyo push-ups▶ demo

Sets

5

Reps

8

Rest

75s

Ring dips▶ demo

Sets

5

Reps

6-8

Rest

120s

Pseudo planche push-ups▶ demo

Sets

4

Reps

8

Rest

90s

Pike push-ups (feet elevated)▶ demo

Sets

4

Reps

8

Rest

75s

Diamond push-ups▶ demo

Sets

3

Reps

AMRAP

Rest

60s

Clap push-ups▶ demo

Sets

4

Reps

8

Rest

75s

Med ball chest pass▶ demo

Sets

4

Reps

10

Rest

60s

Dumbbell bench press▶ demo

Sets

4

Reps

10

Rest

75s

Push-ups (weighted)▶ demo

Sets

4

Reps

10

Rest

75s

Triceps dips▶ demo

Sets

4

Reps

12

Rest

75s

Plyo push-ups (clap)▶ demo

Sets

5

Reps

6

Rest

75s

Handstand push-up (or pike)▶ demo

Sets

5

Reps

5

Rest

90s

Bench press (top set)▶ demo

Sets

1

Reps

1

Rest

300s

Bench back-off▶ demo

Sets

4

Reps

3 @ 85%

Rest

180s

Weighted dip (top set)▶ demo

Sets

1

Reps

3

Rest

210s

Hindu push-ups▶ demo

Sets

5

Reps

20

Rest

60s

DB bench press▶ demo

Sets

4

Reps

10

Rest

75s

Weighted vest push-ups▶ demo

Vest at 10-15% bodyweight

Sets

5

Reps

12

Rest

75s