Regardless of the fact that the shoulders are the biggest upper body muscles by volume, we all want a big ‘ol chest! You want those suckers to fill out a shirt and make everyone say, “Dayum!”
Abel Albonetti over on BodyFit says this is achievable in as little as 30 days with his aptly named 30 Day Chest Program… Is it really, though?
About the Creator – Abel Albonetti
Abel Albonetti is a contracted content creator for the popular fitness site Bodybuilding.com. Abel may not be the largest guy on the planet, but that’s okay because his focus is aesthetics.
That’s right, “sculpting” is the name of the game for this guy.
He’s not just a creator of workouts like his 30-Day Series, diets, and articles. But Abel’s also a fitness model (as you might expect). Abel is also an online coach with his own website called Abel Body Gym, where he sells online training and diet plans.
He’s since created several workout plans for Bodybuilding.com and the BodyFit platform, and one of his most famous is the 30-Day Chest Program.
Abel Albonetti’s 30-Day Chest Overview
As the name might suggest, you’ll only be focusing on quad training with this plan. Jokes aside, a big focus of this plan is hypertrophy of the three sections of the chest (lower, mid, and upper), hence the name, 30 Day Chest.
- Fitness level: Advanced
- Duration: 4 weeks
- Workouts per week: 2 workouts per week
- Average workout duration: 60 minutes
- Equipment needed: Full gym
- Goal: Build muscle
The first thing you need to consider is that this plan can be done alone, but it probably should not be done alone. It is, after all, just two chest workouts per week. Thus, it should probably be incorporated into your current workout split.
That said, you might want to lower volume in other workouts to “make room” to recover from two massive chest sessions.
30-Day Chest Details
One really nice thing you get met with as soon as you open the plan is the disclosure that this plan might not be the right one for you and was actually designed for Abel himself. You’re given instructions to lower the volume if it’s too high – something I welcome with a smile.
Is It Really Bad Then?
The volume is quite high, and things are beginning to add up. Think about the strongest people you know – they’re usually the biggest. Abel designed this plan for aesthetics, not size, and so, this plan is focused on volume and volume alone.
The very first session welcomes you in with a whopping 34 sets for chest alone – of which some are even double drop sets!! This is an insane amount of volume, and we can safely say that he certainly isn’t lifting as heavy as he can.
This makes the plan quite disappointing for those individuals who prefer intensity via load, so reader, beware. If you like a sick pump, great! If you like being strong, move on, big fella.
The workouts are also, as predicted, focused on working all the different muscle fibers in the chest. This means doing plenty of declines and incline work to support your flat bench work.
It’s also mentioned that you might want to avoid training shoulders or triceps the day before training chest, as the accumulating volume might be too much for you to recover from.
Well, not really.
30-Day Chest could work, but we could also see Elon Musk naming his kid Psyllium. (Psyllium Husk – it’s a fiber joke. You might not be regular enough to get it.)
The plan is good, but it certainly is not great. Sure, there’s an attached “nutrition plan” but nothing you’ll learn a lot from. They even say you don’t have to count calories… that’s a red flag in my books.
2 Abel Albonetti 30-Day Chest Pros
- It’s singular in its goal: Often, we see plans that are so dismally complicated and with so many different goals that no one can keep up. This plan has one goal and one goal only, making it very approachable.
- It’s approachable: I may have been critical when saying this plan isn’t great, but maybe the goal is to make a plan that almost everyone can follow. I think there is value in that.
The Biggest Abel Albonetti 30-Day Chest Con
It’s not great.
May seem harsh, but there are better plans out there. You don’t need 30+ sets on your chest to grow maximum muscle. If you need 30+ sets to lose fat, stop eating so much! This plan seems clickbaity and isn’t based on science … but more on social media trends.
It’s also way too short for you to actually benefit from it. A proper plan will usually last multiple months and progress in weight or volume. They certainly don’t start with high volume and remain that way…
The 30-Day Chest Program – Final Thoughts
What else is there really to say? The plan could work for some and most certainly for beginners (if you lower the volume WAY down). That said, I do think there are hundreds of better options out there.
We know that one of the key factors of growth is progressive overload, and that’s never been discussed in this plan – EVER. You need to get stronger over a period of months and years for real muscle growth to take place.
You’re going to spend a month doing a massive amount of volume on your chest, and you might think the resulting inflammation is size.
Boy, are you in for a surprise. And so are your elbows – RIP.
If you’re still set on following Abel Albonetti’s 30-Day Chest Program, please make sure you warm up correctly, take joint supplements, and sleep as much as you can.
You’re going to need it.
Rating: 1.5 out of 5