Our programming will reflect the focus on the bench press. I am not one to neglect the lower body's growth and development, but in this case to keep the program geared towards bench pressing precision I wanted to select most of the exercises for their worth as beneficial movememnts for upper body dominance.
Please understand that this is not the typical programming promoted for overall strength performance, it focuses on increasing your bench pressing capabilities over the length of 8-week periods.
All exercises use terminology that we have discussed earlier. Terminology is also chosen to help you search online for guidance, images and videos if you aren't sure how a specific exercise is performed.
When you look at the program, you'll see percentages but primarily RPE values, representing "ratimg of perceived exertion" that can be viewed as how tough the workout should be. RPE within this program would range from 1 being easiest to 10 being the toughest.
Week 1 is primarily RPE7, which I view as tough but not out of reach. If the goal is to reach RPE10 and you're struggling to bench 300 pounds for week 1, gthen you have picked the wrong value. Please read the notes as well, to understand percentages as reference points with your programming.
And as usual, please understand that the programming in this book is designed to be used at your discretion.
Format of Workout Program
Listed as:
Exercise / Sets x Reps / Weights or Percentages / Rest Intervals in Seconds
e.g. : Bench Press 3x6 RPE8 120
Week 1
Day One
Safety Bar Squat
5x5 RPE8 120
DB Walking Lunges
BIG steps and pause at the bottom for hip flexors
4x12 RPE8 60
Snatch Grip RDL
Don't touch the ground
4x10 RPE8 60
Leg Extension
4x12 RPE8 60
Day Two
Pause Bench Press
2x3 RPE8 120
Reference would be 88% of desired 1RM
Paused Medium Band Bench Press
Lock out each rep, hold for 3 seconds
2x3 RPE8 90
Dead Bench (1" off chest)
for speed
6x4 RPE7 60
Reference would be 70% of desired max
30 Degree Low Incline Tempo DB Press
3 seconds down, 3 seconds up
4x6,6,8,10 RPE8 60
DB Flyes
3x10 RPE8 60
Standing Barbell Front Raise
3x10 RPE8 60
Cable Triceps Extension
3x20 RPE8 60
Day Three
Barbell Bent Row
4x10 RPE8 120
DB Shrugs
4x12 RPE8 60
45 Degress Incline Seal Roes
pull back as far as possible
5x8 RPE8 60
Pullups
3xAMRAP, bodyweight 60
Reverse Barbell Curl
3x8 RPE8 60
Eccentric EZ Bar Curls to Standing EZ Bar Cheat Curls
5x5-8 RPE8 60
Day Four
Close Grip 3-Board Pause Bench
2x3 RPE8 120
Reference would be 90% of desired max
70 Degree Incline Close Grip 2" Spoto Press, Paused
4x6 RPE8 60
Light Band Resisted Paused Speed Bench
6x3 RPE6 60
Not including band, 62% of desired max
Lateral Raises
4x10 RPE8 60
Horizontal Bench Rear Delt Flyes
3x10 RPE8 60
Floor JM Press
keep at eye level
4x8 RPE8 60
Narrow Grip Pushups
1xAMRAP bodyweight 60
write down reps
Week 2
Day One
Safety Bar Squat
5x4 RPE9 120
DB Walking Lunges
BIG steps and pause at bottom for hip flexors
4x12T RPE9 60
Snatch Grip RDL
don't touch the ground
4x10 RPE9 60
Leg Extension
4x15 RPE9 60
Eccentric Weighted Chinup
4x8 RPE9 60
DB Hammer Curl
4x10 RPE9 60
Day Two
Pause Bench Press
2x3 RPE9 120
Reference would be adding 5-10 lbs to your week One weight
Pause Medium Band Resisted Bench Press
Lock out each rep, hold for 3 seconds.
2x3 RPE 9 90
Dead Bench (1" off chest) - for speed
8x4. RPE 7 60
Reference would be 70% of desired 1RM
30 degree Low Incline Tempo DB Press
3 seconds down - 3 seconds up)
4x8 RPE 9 60
DB Flies
3x10 RPE9 60
Standing Barbell Front Raise
3x10 RPE9 60
Cable Triceps Extension
4x20 RPE9 60
Day Three
Barbell Bent Row
4x8 RPE9 120
DB Shrugs
4x12 RPE9 60
45 Degree Incline DB Seal Row
pull back as far as possible
6x8 RPE9 60
Pullups
3xAMRAP RPE9 60
Reverse Barbell Curl
3x8 RPE9 60
Eccentric EZ Bar Curl
go to
Standing EZ Bar Cheat Curl
6x5+8 RPE9 60
Day Four
Close Grip 3-Board Pause Press
2x3 RPE9 120
Reference would be adding 5-10 lbs from Week One poundage
70 Degree Incline Close Grip Spoto Press - Paused
4x5 RPE9 60
Light Band Resisted Paused Speed Bench Press
4x5 RPE9 60
Not including band, 62% of desired 1RM
Lateral Raise
4x10 RPE9 60
Horizontal Bench Rear Delt Flyes
3x10 RPE9 60
Floor JM Press (keep at eye level)
5x8 RPE9 60
Narrow Pushups
1xAMRAP bodyweight 60
Beat week one.
Week 3
continued from, yawn, here
Enjoy Your Lifting!
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