Ryan Hall
Chest Day
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My favorite three days of chest training. Hitting on both low and high rep to maximize both time under tension and heavy lifting for strength adaptations. We will also utilize overloading and partial range of motion to work on weak points and get the body used to handling more weight than it’s used to. I recommend doing these days in sequential order with at least two (I like three) days away from chest before hitting it again.
Build muscle, Lean muscle, Performance, Strength
4 weeks program
Build muscle, Lean muscle, Performance, Strength
4 weeks program
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Love this app!!! Every workout is challenging and I've had amazing results
Carrie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
Clear, straightforward, focused workouts that are enjoyable and effective
Jess
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About Ryan Hall
Online personal trainer
American record holder in the half marathon and the fastest American to ever run the marathon (2:04:58). After retiring from a 11 year pro running career I got into lifting to see how big and strong a world class marathoner could get I went from a body weight of 127 lbs at 5’10” to 200 lbs increasing my strength from personal bests of 150lbs for deadlift, squat and bench to a 530 lb deadlift, 475 lb squat and a 335 lb bench over a six year period. I’m passionate about sharing both my failures and successes so that I can make those who hear about them better.
Frequently asked questions
What are the goals of the program?
To get a stronger chest
How to get the best outcome of the program?
Consistency. Try to hit chest at least every 4th day
How to schedule the program into a week?
Every 4th day
What do I need to participate in this program?
Power rack or a spotter. Bench, barbell and dumbbells
Who are these workouts for (skill-level)?
All levels but you should have experience with benching going into the program
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