Man Chest
In my personal experience compound weight training programs that are based on supercompensation are the ones that work best. These types of training gradually increase weight load as you progress. A training day is followed by a day of recovery. Supercompensation is the process when your fitness level increases, which occurs after the recovery period. Training days are usually limited to three days. Programs in this format are very structured, easy to follow, and are very effective. I don’t even feel the need go on my regular runs anymore, which free me up to do other things. Following are a couple of training programs based on supercompensation. On both programs, you train a total of 3 days per week, adding weight to the working sets every session, as long as you got all your target reps with proper form.
StrongLifts 5×5
Day A Squats 5×5 Bench Press 5×5 Barbell Row 5×5 Day B Squats 5×5 Press 5×5 Deadlift 5×5
Starting Strength
Day A Squats 3×5 Bench Press 3×5 Deadlift 1×5 Day B Squats 3×5 Press 3×5 Power Clean 5×3
