High Intensity Chest Blaster – 4-Week Workout

High intensity workouts and exercises are on the tip of everyone’s tongues at the moment with every trainer using these type of workouts to shred and burn fat. So why not create a high intensity chest blaster.

The high intensity chest blaster workout can be used for a 4 to 6 week cycle, or as a rut buster when you simply want to try something different.


Build Muscle
Single Muscle Group
Barbell, Dumbbells,
Male & Female

Workout Description:

This Intense chest workout has total of 15 sets and 5 exercises. The muscle groups that are worked are Upper, Middle, and Lower Chest. Also as a advanced workout you will need to preform this once a week to allow for recovery.

To keep the intensity up to a high level there will be tons of reps and little rest time! You’re rest time for this workout will be 30 seconds.


A superset is performed when two exercises are performed in a row without stopping.


A drop set is the simple technique where you perform a set of any exercise to failure or just short of failure, then drop some weight and continue for more repetitions and repeat 3 – 4 times. 

Use these tips:

  • Warm up 5 mins on the treadmill or 1 – 2 warm up sets of the first exercise to save injury.
  • Use the correct form! Watch the video above to learn each exercise or click on each exercise below! 
  • After 6 weeks move on to the expert chest workout program.
High Intensity Chest Workout:
Superset – Dumbbell Bench Press + Press Ups 412
Incline Dumbbell Press512
Incline Smith Machine Press312
High Cable Chest Flys (DropSet)512
Lower Chest Cable Raise (DropSet)212

NOTE: If you cannot see the full workout turn your phone or tablet to the side.Beginner Leg workout