Monday, June 19, 2023

Sample 8-Week Bench Press Program, Part Two-- Joseph Locero

 



Part One: 





WEEK 3

Day One

Safety Bar Squat
5x3 RPE10 120

Snatch Grip RDL
Don't touch the ground
4x10 RPE10 60

Leg Extension
4x20 RPE10 60
Eccentric Weighted Chins
4x8 RPE 10 60

DB Hammer Curls
4x10 RPE10 60

Day Two

Pause Bench Press
2x1, 3 RPE10 120
First set is a single, last set go for heaviest triple

Pause Medium Band Resisted Bench Press
Lock out each rep, hold for 3 seconds
2x2 RPE10 90

Dead Bench (1" off chest)
For speed
10x3 RPE7 60
Reference would be 70% of desired 1RM

30 Degree Low Incline Tempo DB Press
3 seconds up, 3 seconds down
4x6 RPE10 60

DB Flyes
3x10 RPE10 60

Standing Barbell Front Raise
3x10 RPE10 60

Cable Triceps Extension
5x20 RPE10 60

Day Three

Barbell Bent Row
4x6 RPE10 120

DB Shrugs
4x12 RPE10 60

45 Degree Incline Seal Rows
Pull back as far as possible
6x8 RPE10 60

Pullups
3xAMRAP RPE10 60

Reverse Barbell Curl
3x8 RPE10 60

Eccentric EZ Bar Curl + Standing EZ Bar Cheat Curl
6x5 + 8 RPE10 60

Day Four

Close Grip 3-Board Pause Press
2x1, 3 RPE10 120
First set is a single, last set go for heaviest triple

70 Degree Incline Close Grip Spoto Press, Paused
3x5 RPE10 60

Light Band Resisted Paused Speed Bench Press
10x3 RPE6 60
Not including band, 62% of desired IRM

Lateral Raises
4x10 RPE10 60

Horizontal Bench Rear Delt Flyes
3x10 RPE10 60

Floor JM Press (keep at eye level)
6x8 RPE10 60

Narrow Pushups
1xAMRAP BWT 60
Beat weak two reps


WEEK 4

Day One

Safety Bar Squat
3x3 RPE6 120

Snatch Grip RDL (don't touch ground)
3x6 RPE6 60

Let Extension
3x12 RPE6 60

DB Hammer Curls
3x10 RPE6 60

Day Two 

Pause Bench Press
2x2 RPE6 120
Reference would be 70% of desired 1RM

Pause Medium Band Resisted Bench Press 
Lock out each rep, hold for 3 seconds
2x2 RPE6 90

Dead Bench (1" off chest)
For speed
3x3 RPE6 60

DB Flyes
3x8 RPE6 60

Standing Barbell Front Raise
3x10 RPE6 60

Day Three

Barbell Bent Row
3x6 RPE6 120

DB Shrugs
3x10 RPE6 60

45 Degree Incline DB Seal Row
Pull back as far as possible
3x8 RPE6 60

Pullups
3x6 RPE6 60

Reverse Barbell Curl
3x8 RPE6 60

Standing Barbell Curl
3x10 RPE6 60

Day Four

Close Grip 3-Board Pause Press
2x2 RPE6 120
Reference would be 70% of desired 1RM

70 Degree Incline Close Grip 2" Spoto Press, Paused
3x5 RPE6 60

Light Band Resisted Paused Speed Bench Press
3x3 RPE6 60
Not including band, go 60% of desired 1RM

Lateral Raises
3x10 RPE6 60

Horizontal Bench Rerar Delt Flyes
3x10 RPE6 60

Floor JM Press (keep at eye level)
3x12 RPE6 60


WEEK 5

Day One

Safety Bar Squat
5x3 RPE7 120

Leg Press, Paused
4x8 RPE7 60

Reverse Hyper
3x10 RPE7 60

Leg Extension
3x12 RPE7 60

Weighted Chinups
RPE7 60

DB Hammer Curls
4x8 RPE7 60

Day Two

Pause Bench Press
2x2 RPE7 120
5-10 lbs more than week 3's heaviest triple

Dead Bench (2-3" off chest) 
2x2 RPE7 90

Isometric Push + Speed Bench Press, Paused
4 x :5 + 3 RPE7 60
For speed bench, reference would be 70% of desired 1RM

Weighted Dips with a Tempo and Paused
3 seconds down, pause, explode up
5x6 RPE7 60

Floor DB Flyes 
3x10 RPE7 60

Standing Barbell Front Raise
3x10 RPE7 60

Cable Triceps Extension
3x12 RPE7 60

Day Three

Barbell Bent Row
5x5 120

Strapped Barbell Shrugs
3x10 60

45 Degree Incline Seal Rows
pull back as far as possible and pause each rep
5x6 60

Weighted Pullups
3x8 60

DB Zottman Curls
3x6 60

Eccentric EZ Bar Curls + Standing EZ Bar Cheat Curls
5x5+6 60

Day Four

Close Grip 3-Board Pause Press
2x2 120
5-10 lbs more than Week 3 heaviest triple

Paused JM Press 
3x5 60

70 Degree Incline Close Grip 2" Spoto Press, Paused
2x4 60

Light Band Resisted Paused Speed Bench
8x3 60
Not including band, 65% of desired 1RM

Lateral Raises
4x8 60

Horizontal Bench Rear Delt Flyes
3x10 60

Narrow Grip Decline Press
Keep elbows tight
3x20 60


WEEK 6

Day One

Safety Bar Squats
5x3 RPE8 120

Leg Press, Paused
4x8 RPE8 60

Reverse Hyper
3x10 RPE8 60

Leg Extension
3x12 RPE8 60

Weighted Chinup
4x6 RPE8 60

DB Hammer Curl
4x8 RPE8 60

Day Two 

Pause Bench Press
2x2 RPE8 120
5-10 lbs more than last week

Dead Bench (2-3" off chest)
2x2 RPE8 90

Isometric Push + Speed Bench Press - Paused
4 x :5 +2
RPE8 60
For speed bench, reference would be 73% of desired 1RM

Weighted Dips with a Tempo and Paused
3 seconds down, pause, explode up
RPE8 60

Floor DB Flyes
3x10 RPE8 60

Standing Barbell Front Raise
3x10 RPE8 60

Cable Triceps Extension
4x12 RPE8 60

Day Three

Barbell Bent Row
5x5 RPE8 120

Strapped Barbell Shrugs
3x10 RPE8 60

45 Degree Incline DB Seal Rows
Pull back as far as possible and pause with each rep
6x6 RPE8 60

Weighted Pullups
3x8 RPE8 60

DB Zottman Curls
3x6 RPE8 60

Eccentric EZ Bar Curls + Standing EZ Bar Cheat Curls
5 x 5 + 6 RPE8 60

Day Four

Close Grip 3-Board Pause Press
2x2 RPE8 120 
5-10 lbs more than last week

Paused JM Press
3x5 RPE8 60

70 Degree Incline Close Grip 2" Spoto Press, Paused
2x4 RPE8 60

Light Band Resisted Paused Speed Bench
10x2 RPE8 60
Not including band, 65% of desired 1RM

Lateral Raises
4x8 RPE8 60

Horizontal Bench Rear Delt Flyes
3x10 RPE8 60

Narrow Grip Decline Press
Keep elbows tight
3x15 RPE8 60


WEEK 7

Day One

Safety Bar Squat
3x3 RPE9 120

Leg Press, Paused
3x6 RPE9 60

Reverse Hyper
3x10 RPE9 60

Leg Extensions
3x12 RPE9 60

DB Hammer Curls
4x6 RPE9 60

Day Two

Pause Bench Press
2x1 RPE9 120
5-10 lbs more than last week

Dead Bench (2-3" off chest)
2x1 RPE9 90

Isometric Push + Speed Bench Press, Paused
3 x :5 + 1 RPE9 60
For speed bench, reference would be 75% of desired 1RM

Weighted Dips with a Tempo and Paused
3 seconds down, pause, explode up
5x5 RPE9 60

Floor DB Flyes
3x10 RPE9 60

Standing Barbell Front Raises
3x10 RPE9 60

Cable Triceps Extension
5x12 RPE9 60

Day Three

Barbell Bent Row
4x5 RPE9 120

Strapped Barbell Shrug
3x10 RPE9 60

45 Degree Incline DB Seal Rows
Pull back as far as possible and pause each rep.
3x6 RPE9 60

Weighted Pullups
3x6 RPE9 60

DB Zottman Curls
3x6 RPE9 60

Eccentric EZ Bar Curls + Standing EZ Bar Cheat Curls
5 x 5+6 RPE9 60

Day Four

Close Grip 3-Board Pause Press
2x1 RPE9 120
5-10 lbs more than last week

Paused JM Press
3x3 RPE9 60

70 Degree Incline Close Grip 2" Spoto Press, Paused
2x3 RPE9 60

Light Band Resisted Paused Speed Bench Press
12x1 RPE7 60
Not including band, 65% of desired 1RM

Lateral Raises
3x8 RPE9 60

Horizontal Bench Rear Delt Flyes
3x8 RPE9 60

Narrow Grip Decline Press
Keep elbows tight
3x12 RPE9 60


WEEK 8

Day One

Safety Bar Squat
3x3 RPE10 120

Leg Press, Paused
3x6 RPE10 60

Reverse Hyper
3x10 RPE 10 60

Leg Extension
3x12 RPE10 60

Weighted Chinups
4x5 RPE10 60

DB Hammer Curls
4x6 RPE10 60

Day Two

Pause Bench Press
2x1 RPE10 120
5-10 lbs more than last week

Dead Bench (2-3" off chest)
2x1 RPE10 90

Isometric Push + Speed Bench Press, Paused
3 x :5 + 1 RPE10 60
For speed bench, reference would be 75% of desired 1RM

Weighted Dips with a Tempo and Paused
3 seconds down, pause, explode up
3x5 RPE10 60

Floor DB Flyes
3x8 RPE10 60

Standing Barbell Front Raises
3x10 RPE10 60

Cable Triceps Extension
3x10 RPE10 60

Day Three

Barbell Bent Row
3x5 RPE10 120

Strapped Barbell Shrug
3x10 RPE10 60

45 Degree Incline DB Seal Rows
Pull back as far as possible and pause each rep.
3x6 RPE10 60

Weighted Pullups
3x6 RPE10 60

DB Zottman Curls
3x6 RPE10 60

Eccentric EZ Bar Curls + Standing EZ Bar Cheat Curls
3 x 5+6 RPE10 60

Day Four

Close Grip 3-Board Pause Press
2x1 RPE10 120
5-10 lbs more than last week

Paused JM Press
3x3 RPE10 60

70 Degree Incline Close Grip 2" Spoto Press, Paused
2x3 RPE10 60

Light Band Resisted Paused Speed Bench Press
6x1 RPE7 60
Not including band, 68% of desired 1RM

Lateral Raises
3x6 RPE10 60

Horizontal Bench Rear Delt Flyes
3x8 RPE10 60

Narrow Grip Decline Press
Keep elbows tight
3x10 RPE10 60


Enjoy Your Lifting! 

 














  






 


















 

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