Delavier Hypertrophy Protocol

Chest Definition Routine

Pectoral Striation & Lower-Upper Separation Architecture

0 / 13 Sets Completed
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1. Flat-Bench DB Press
2. Incline DB Press
3. Incline DB Flye
4. Pec-Deck Flye
Flat-Bench DB Press Pectoral Mass & Mid-Chest Etching
Est. 1 Rep Max-
Total Volume-
Tempo (3-1-1-1): Lower the dumbbells under total control for 3 seconds, feeling a deep stretch across the sternum. Pause for 1 second at the bottom without resting the weight on your chest. Drive upward explosively for 1 second, converging the dumbbells inward, and flex hard at the peak for 1 second.
Rest: 90 seconds between defining sets.
"Delavier Note: Dumbbell presses on a flat bench allow independent arm convergence, maximizing inner pectoral separation and activation."
Set 1Goal: 12 Reps
Set 2Goal: 12 Reps
Set 3Goal: 10 Reps
Set 4Goal: 8 Reps
Incline DB Press Upper Clavicular Head & Upper Shelf Definition
Est. 1 Rep Max-
Total Volume-
Tempo (3-1-1-1): Take 3 seconds to lower the weight down to upper chest level, maintaining a 30 to 45-degree bench angle. Hold for 1 second in the deep stretch position. Press upward firmly over 1 second, and lock out with a 1 second squeeze targeting the clavicular fibers.
Rest: 90 seconds between defining sets.
"Delavier Note: Incline pressing targets the upper clavicular portion of the pectoralis major, constructing an impressive upper chest shelf."
Set 1Goal: 8-10 Reps
Set 2Goal: 8-10 Reps
Set 3Goal: 12 Reps
Incline DB Flye Upper Pectoral Stretch & Outer Fiber Etching
Est. 1 Rep Max-
Total Volume-
Tempo (3-2-1-2): Open your arms in a wide, controlled arc taking 3 seconds while keeping a slight bend in your elbows. Hold a deep, intense stretch at the bottom for 2 full seconds. Arc the weights back up over 1 second, finishing with a 2-second peak contraction at the top.
Rest: 75 seconds between defining sets.
"Delavier Note: Incline flyes provide a powerful stretch across the upper pectoral fibers, enhancing muscle shape and definition."
Set 1Goal: 12 Reps
Set 2Goal: 12 Reps
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Set 3Goal: 12 Reps
Pec-Deck Flye Constant Tension & Sternal Cleavage Definition
Est. 1 Rep Max-
Total Volume-
Tempo (2-1-1-2): Return handles outward over 2 seconds resisting the machine tension. Hold for 1 second at the deep stretch position. Drive handles inward over 1 second, and hold a maximum squeeze at the center line for 2 seconds to recruit inner fibers.
Rest: 60 seconds between defining sets.
"Delavier Note: The pec-deck machine maintains constant tension throughout the range of motion, carving deep sternal cleavage."
Set 1Goal: 15 Reps
Set 2Goal: 15 Reps
Set 3Goal: 15 Reps