Skip to content

Sample Chest Day from the New Muscle Anarchy Methods Book

Get ready to crush one of the most insane chest days of your life with a sneak peek from the Muscle Anarchy Methods book, the latest release from functional bodybuilding...

Get ready to crush one of the most insane chest days of your life with a sneak peek from the Muscle Anarchy Methods book, the latest release from functional bodybuilding innovator Dave Lipson! If you’ve been craving a powerful new way to train that combines hardcore hypertrophy with functional fitness, you’re in the right place. Dave has taken everything he knows about building a strong, appealing aesthetic, and high-performing body and packed it into Muscle Anarchy—and this chest workout is just the beginning.

This program isn’t your run-of-the-mill bodybuilding routine. With Muscle Anarchy, you’re not just sculpting muscle—you’re building explosive strength, resilience, and performance capacity in ways that actually translate to real-world power. Whether you’re pushing for a bigger bench press, better performance in the gym, or just trying to fill out that T-shirt with some serious pec gains, this sample chest day will have your muscles screaming for more in all the best ways.

And hey, don’t worry if this all seems intense—Dave’s programming is designed to push you to your limits while having a blast, with all the tools to help you recover and come back stronger the next day. Ready to experience the chaos of Muscle Anarchy firsthand? Let’s get into it!

Sample Chest Day - From the Muscle Anarchy Method book

1) Pre-Fatigue: Kettlebell Off Set Push Ups/ Shocker Squeeze Iso- Hold

  • 3 sets of 10 reps each arm (20 reps total)
  • **Each set immediately into a 30-second Chest Flex Iso- Hold Clasping Thumbs or Squeezing a Med Ball Between Hands**

2) Heavy Mechanical Loading: Future Method Tempo Bench Press

  • Set 1 RPE-6: 15 Tempo Reps With a 2 Second Negative (Down)
  • Set 2 RPE-7: 12 Tempo Reps With a 2 Second Negative (Down)
  • Set 3 RPE-8: 10 Tempo Reps With a 2 Second Negative (Down)
  • Set 4 RPE-9: 8 Tempo Reps With a 2 Second Negative (Down)
  • Set 5 RPE-10: 8 Heavy Reps -drop 30%- 10 Reps -drop 30%- MAX Reps to Failure (use spotter if available)

3) Concentration Work: Chest Steroids Complex (Incline Edition)

  • 4 Sets Building to a Heavy Load of
  • 5 Reps of Dumbbell Incline Bench Press with a 5 second negative (down)
  • -into-
  • Max 3/4 Reps from the bottom with no tempo
  • -into-
  • Max Iso-hold! Stretch the pecs and resist a hold at the bottom of the press! (no more than 15 sec)

4) Metabolic Stress: Triceps Burner Complex

  • 3 Sets Building to a Heavy Load of
  • 15 Barbell Skull Crushers
  • -into-
  • 15 Bent Arm Barbell Pull-Overs
  • -into-
  • 20 Close Grip Bench Press

5) Optional Conditioning: Grunt Work

  • 5 Rounds For Total Time
  • 200m Shuttle Run
  • 10 Dumbbell Push Press (50/35lbs)
  • 15 V-Ups
  • Rest 1 Minute

Note: For the Shuttle Run go down 10m and back 10 times. Choose a load that allows you to keep the push-press unbroken. Bend your legs if needed during the V-up or sub for sit-up.

How did that chest workout hit? We’re talking next-level muscle growth, insane pumps, and functional power all rolled into one! But that’s just the beginning of what you can accomplish with the full Muscle Anarchy Methods book. Dave Lipson has packed years of elite-level experience into this program, creating a method that pushes your body to the edge and transforms the way you think about strength and hypertrophy. The chest day you just tried is just one small piece of the Muscle Anarchy puzzle—there’s a lot more to come if you’re ready to dive in!

And if you’re hungry for more gains and expert-level programming, why stop here? Get access to the entire library of muscle-shredding, performance-enhancing programs with our THUNDR app. Whether you’re looking for men’s or women’s programs, hypertrophy-focused training, or something to challenge your functional fitness skills, there’s something for everyone. With the Muscle Anarchy Methods book and our subscription training programs, you’re unlocking the path to a stronger, leaner, and more powerful you.

Hit that link, sign up for one of our subscription plans, and let’s bring the THUNDR!

===>CLICK HERE TO TRY 7-DAYS FREE OF MUSCLE ANARCHY PROGRAMS

Cart

Your cart is currently empty.

Start Shopping

Select options