CHEST: What I find works:

Lift heavy! Do at least 4 exercises for chest with at least 6 sets of each. Start light with high volume…like 20 reps for warm up then keep adding weight every set. Aim to fail at the final rep of each set.

Set 1 = 20 reps
Set 2 = 12 reps
Set 3 = 8 reps
Set 4 = 6 reps
Set 5 = 4 reps
Set 6 = 2 reps
Set 7 = single

This will make you stronger and bigger. It does however take time. Every week aim to add just a touch more weight to each set.

A regimen to consider:

Bench Press
Incline Barbell Press
Incline Dumbell Press
Dips

Lift strong all.

eating as regular, as much as possible just long as its HEALTHY. ive got to stop getting trashed on fridays though .

I went from 8 stone to 12 stone in 4 months.

AGREE however that sets need to be reduced - 48 sets is just gonna lead to muscle wastage and stamina building if u dont add bulk with these u will add stamina and muscles will adapt long term = plateau /limbo

Stick to an OLD SKOOL - 5X5 workout 3 day split and reduce excercises to 3 or 4 compound per day.

5×5 sets - 2 warm up sets first set 60% of working weight used on final three sets
second set is 80% of working weight used on final set.

rest 2 minutes between sets and upto 5 mins for squats/deadlift

MON
squat, bench, wide grip pull up, crunches

WED
Deadlift, seated barbell press, barbell curls
alt: calf raise, 2 handed lateral dumbell raise

FRI
Front squat (only 80% of mondays topweight)
Close grip bench press
Bent over row/ bent over long bar row
romanian deadlift

Yes include the good basic ones. LIKE squats, flat bench, seated curls, romanian deadlift, bent over row. Real basic compound excercises - known to add mass forget isolation at this point thats for shredding up and vanity. Incorporate some basic callisthenics and stretches for warmup no more than 20 sets, eg chinups, wide grip pull ups, pressups and some skipping. Not all at the same time spread the warm up excercises across 3 days. Take say 2500 calories / day for a 70kg guy for bulking up, incorporate 2 - 3 protein shakes on workout days and one shake on rest days at night for repair and recovery on a rest day. Take some vits but dont overdo it say SOLGAR male complex half a tab on workout days in the morning.
Be consistent, determined and focussed - Try for 12 weeks and during this time concentrate on technique, pace and breathing. I GUARANTEE you will add pounds beyond this point alternate with different compound excercises or use isolation for cutting up. It worked for me, I made my own bulking up shake in the morning - like if u can stomach it then feel free to do the same - 2 egg whites, half a banana, scoop of ice cream, scoop of whey protein, teaspoon of honey, 2 spoons of peeled almonds soaked overnight, scoop of peanut butter, 2 large spoons OATS, flaxseed oil and some mint leaves, milkshake powder if u must. Mango and passion fruit optional. Tastes not bad but does the job. Blend till smooth. During this phase eat like a horse, and restrain from self pleasure or excessive sex. Essential for the body to retain nutrients for growth and repair. THATS IT - sites like these are just great for sharing experiences they are not “the gospel”. Would luv to answer any comments.