Day 1: Push Strength
- Bench Press: (4 x 5 reps)
- Incline Dumbbell Press: (3 x 8 reps)
- Weighted Dips: (3 x 10 reps)
- Seated Dumbbell Shoulder Press: (3 x 10 reps)
- Tricep Pushdowns: (3 x 12 reps)
- Plank: (3 x 30-60 seconds)
Day 2: Chest Hypertrophy
- Dumbbell Flyes: (4 x 10 reps)
- Push-Ups (weighted if possible): (3 x 12 reps)
- Cable Crossovers: (3 x 12 reps)
- Incline Hammer Strength Press: 3 x 10 reps)
- Lateral Raises: (3 x 12 reps)
- Russian Twists: (3 x 15 reps) (each side)
Day 3: Chest and Triceps Focus
- Close-Grip Bench Press: (4 x 8 reps)
- Decline Barbell Press: (3 x 10 reps)
- Skull Crushers: (3 x 10 reps)
- Chest Dips: (3 x 12 reps)
- Tricep Rope Pushdowns: (3 x 12 reps)
- Plank Variations: (3 x 30-60 seconds)
Day 4: Active Recovery
- Light cardio or stretching
Day 5: Chest Strength and Hypertrophy
- Incline Bench Press: (4 x 5 reps)
- Pec Deck Machine: (3 x 12 reps)
- Dumbbell Pullovers: (3 x 10 reps)
- Arnold Press: (3 x 10 reps)
- Tricep Dips: (3 x 12 reps)
- Bicycle Crunches: (3 x 20 reps) (each side)
Day 6: Chest and Shoulder Hypertrophy
- Cable Chest Press: (4 x 8 reps)
- Seated Machine Flyes: (3 x 12 reps)
- Lateral Raises: (3 x 12 reps)
- Front Raises: (3 x 10 reps)
- Tricep Kickbacks: (3 x 12 reps)
- Swiss Ball Plank: (3 x 30-60 seconds)
Day 7: Rest Day
Remember to progressively increase weights and intensity as your strength improves. Also, ensure proper nutrition and recovery to support muscle growth. If you're a beginner, you might want to start with a more basic routine and gradually progress to this advanced plan. Always prioritize proper form and technique to prevent injuries.