Challenge of the Week— "GOAT"

Challenge of the Week— "GOAT"


G- Growth

O- Optimized

A- Advanced

T- Technique for growing your pecs using lots of drop sets


Set-up for Incline DB Flyes. Use a ~45º incline and a load that is about your 10 rep max. 

Go to technical failure on the Flyes with perfect form. 

Then immediately press the DBs together in a neutral grip and continue to failure with Hex Presses. 

Then immediately separate the DBs and continue to failure with DB Presses with a semi-pronated grip. 

After failure with the DB Presses, drop the load by ~25% and return to the Flyes. 

Cycle through the mechanical drop set again in the same fashion. 

Once you finish this second time through, drop the load AGAIN by ~25% of the initial load. 

Cycle through the mechanical drop set again. 

In total, you will perform 3 load drop sets with a mechanical drop set at each stage keeping rest to a minimum. 


How to Progress

Progress with “GOAT” can be made through increasing the load used (on any stage) AND/OR reps achieved (on any stage).

However, the primary method of progression should be to increase the LOAD used on the initial stage.


Primary Use Case

Hypertrophy of the Pecs

Back to blog

Leave a comment

Please note, comments need to be approved before they are published.