The full week: session A and session B
| Day | Exercise | Sets × reps | Starting effort | Rest | What to log |
|---|---|---|---|---|---|
| A | Incline dumbbell press | 3 × 6–10 | 2–3 RIR | 2–3 min | Load per dumbbell, reps and RIR |
| A | Mid-height cable fly | 3 × 10–15 | 1–3 RIR | 60–120 s | Cable height and range |
| B | Stable machine chest press | 3 × 8–12 | 2–3 RIR | 2–3 min | Machine, seat, load and reps |
| B | Pec deck or cable fly | 3 × 10–15 | 1–3 RIR | 60–120 s | Exact variant and control |
Ramp-up sets prepare the first press and do not belong to the twelve. Take enough to make the first working set predictable without turning warm-up into fatigue. Give shoulders or elbows more time when needed and trim secondary work before rushing preparation.
Four execution cues that matter
| Exercise | Set-up | During the rep | End the set |
|---|---|---|---|
| Incline dumbbell press | Moderate bench angle and firm feet | Lower through a controllable range with stable shoulders | Stop with the clean reps implied by your RIR |
| Cable fly | Repeatable cable height and stance | Bring the arms together without turning it into another press | Do not chase stretch when the shoulder position changes |
| Machine press | Record seat and grip | Keep torso and path stable | The same machine makes the next exposure comparable |
| Pec deck | Set the seat without shrugging | Close under control and return without bouncing | Stop before the range collapses |
You do not need to feel every fibre. You need a tolerable movement you can repeat, enough controllable range and a load that leaves the planned effort. Incline and horizontal presses are not different sports, but their context changes enough to deserve separate histories.
Stop the set for sharp pain, dizziness, sudden strength loss or discomfort that changes the movement. Substitute only with a tolerable option and consult a qualified healthcare professional when a problem persists or concerns you.
The eight-week progression rule
Keep the variant, range and rest stable. Once every set reaches the top of the range at the intended RIR on two reasonably comparable exposures, try the smallest practical increase. Returning to the lower end is not regression; it creates room to build again.
| Week | Example log | Next decision | Reason |
|---|---|---|---|
| 1 | 30 kg × 8, 8, 7 · 3/2/2 RIR | Hold load | Reps remain inside the range |
| 2 | 30 kg × 9, 8, 8 · 2/2/2 RIR | Hold load | Trend improves without forcing |
| 3 | 30 kg × 10, 9, 8 · 2/2/2 RIR | Hold load | Not every set is at the top |
| 4 | 30 kg × 10, 10, 10 · 2/2/1 RIR | Repeat before increasing | One exposure does not prove stability |
| 5 | 30 kg × 10, 10, 10 · 2/2/2 RIR | Try the smallest jump | Top range repeated at intended effort |
| 6 | 32 kg × 8, 7, 7 · 2/2/1 RIR | Hold load | Drop remains inside the range |
| 7 | 32 kg × 8, 8, 7 · 2/2/2 RIR | Hold load | Progress without technique change |
| 8 | 32 kg × 9, 8, 8 · 2/2/2 RIR | Continue or review block | Trend remains positive |
When not to add load
If one week falls to 30 kg × 8, 7, 6 at 0–1 RIR, do not compensate with another set or a jump. Review rest, order, sleep, variant and context; repeat or reduce work if the pattern persists.
BUSTAFIT helps by keeping load, reps, RIR and the last useful reference together. It brings the comparison closer; the eight-week table remains an editorial framework rather than a promise of identical automatic progress.
Substitutions that preserve the job
| Planned movement | Reasonable substitute | Keep | Start fresh |
|---|---|---|---|
| Incline dumbbell press | Incline machine or barbell press | Approximate angle and rep range | Load history for the new variant |
| Cable fly | Pec deck | Adduction-focused controlled work | Load and seat set-up |
| Machine chest press | Flat dumbbell press | Horizontal pressing intent | Stability and per-implement load |
| Pec deck | Cable fly or stable push-up | Secondary chest set | Range, effort and progression |
A substitution preserves the job, not the number. Do not copy 80 kg from one machine to another or compare 20 push-ups with 20 kg on cable as the same exposure. Name the new variant fully and let it earn its own history.
Companion video: what to watch and what not to copy
Video summary
ATHLEAN-X demonstrates pressing angles, fly variations and a two-day proposal. The description promotes ATHLEAN-X programs and prescribes failure or beyond-failure techniques that this guide does not adopt as defaults. Use it to observe set-up and alternatives; the BUSTAFIT set count, RIR and progression rely on the visible evidence and limits on this page.
The video and this routine both use two exposures, but they are not the same program. We do not mandate advanced intensity methods, we start around 1–3 RIR and we require comparable logs before adding work. The player loads only after a click through YouTube’s privacy-enhanced domain.
| Question | Green | Amber | Action |
|---|---|---|---|
| Are reps or load rising? | Yes, at similar RIR | No across several exposures | Hold or review before adding |
| Is technique stable? | Repeatable range | Range shortens or bounces | Reduce load or change variant |
| Do you recover for day B? | You arrive ready | Performance repeatedly falls | Separate days or trim sets |
| Will you keep doing the routine? | You complete it | You avoid it | Simplify before abandoning |