Hypertrophy

Chest & Side Delts Workout

Workout 1 of the 8-Week Muscle Building Hypertrophy Program - heavy pressing and controlled isolation work to build a bigger, fuller chest and rounder side delts.

By Gainzbook Team August 14, 2026 2 min read

Workout Description

Workout 1 of the 8-Week Muscle Building Hypertrophy Program opens the week with chest and side delts - two muscle groups that respond extremely well to a mix of heavy compound pressing and higher-rep isolation work.

You'll start with incline and flat pressing movements to build overall chest thickness and strength, move into cable crossovers to target the inner and lower chest through a longer range of motion, then finish with two lateral raise variations to round out the side delts and add width to your shoulders.

As with every session in this program, the aim isn't just to move weight - it's to build quality muscle through controlled reps, a full range of motion and enough intensity on the final set of each exercise to genuinely challenge the muscle.

How Much Weight Should I Use?

Pick a weight that makes the prescribed rep range genuinely challenging by the last couple of reps of each set, without breaking down your technique. If you're cruising through the top of the rep range with reps to spare, go heavier next session. If you can't get near the bottom of the range with good form, go lighter.

Technique Notes

The final set of the incline barbell bench press uses a rest-pause set - once you reach failure, rest 15-20 seconds and squeeze out a few more reps. The final set of the flat dumbbell bench press is a drop set - hit failure, drop the weight by roughly 20% and keep going. On the cable crossover, control the negative (lowering) portion of each rep on the final set for 3-5 seconds to add extra time under tension.

Rest around 90 seconds between sets throughout, and log your working weights so you can beat them next week.

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Workout in this article

5 exercises 15 total sets ~34 min

Incline Bench Press

Barbell Pectoralis Major

3 sets × 12 reps · 90 s rest

3 sets: 12, 10, 12 reps. On the final set, rest-pause: push to failure, rest 15-20 seconds, then squeeze out a few more reps.
Bench Press

Dumbbell Pectoralis Major

3 sets × 12 reps · 90 s rest

Flat bench. 3 sets: 12, 10, 15 reps. On the final set, drop set: hit failure, reduce the weight by roughly 20%, and keep going without resting.
Cable Crossover

Cable Pectoralis Major

3 sets × 12 reps · 90 s rest

3 sets of 12 reps. On the final set, control the negative (lowering) portion of each rep for 3-5 seconds.
Seated Lateral Raise

Dumbbell Anterior

3 sets × 12 reps · 90 s rest

3 sets of 12 reps, strict and controlled - no swinging the weight up.
Lateral Raise

Cable Posterior

3 sets × 12 reps · 90 s rest

Single Arm Cable Lateral Raise - perform one side at a time, 3 sets of 12 reps per side.