Iron Chest — 16-Week Bigger Chest & Stronger Bench Program

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Build a bigger chest and a stronger bench in 16 weeks — a complete, evidence-based training and nutrition program delivered as a polished 15-page PDF ebook with a bold black-and-re d design.What's inside Full 4-day training split — a heavy bench day, a chest volume/hypertrophy day, plus back, shoulder and leg support days so your whole upper body grows in balance 16-week periodized plan with exact percentages — four phases (Foundation, Accumulation, Intensification, Peak & Test) that take your bench from 70% up to a brand-new one-rep max, with weekly sets, reps, %1RM and RIR targets Percentage-to-weight reference chart — convert any percentage to a working weight in seconds, plus clear progression rules Exercise library with photos — every key lift (bench, incline, dumbbell press, fly, cable crossover, dip, overhead press, push-up) shown with demonstration photos and three form cues each Complete nutrition guide — calorie, protein, carb and fat targets for lean muscle gain, a full sample training-day meal plan, and a grocery list The science, with cited sources — why the periodization, volume and nutrition work, backed by peer-reviewed research Built for beginner and intermediate lifters — the percentages, deloads, and a mid-program re-test scale to your level. Instant digital download. Educational content — not medical advice. Show more