BENCH PROGRAM
WEEK 1-3 HYPERTROPHY
DAY 1 WEEK 1-3
WEIGHT
REPS
SETS
REST PERIOD
COMMENTS
DUMBELL FLAT BENCH
FIND 12 REP- BETWEEN RPE 7-9
12
3
90 SEC.
INCREASE THIS WEIGHT WEEKLY 5-10LBS WHILE STILL BEING ABLE TO ACHEIVE THE SAME SETS AND REST.
DECLINE CLOSE GRIP BENCH
FIND 10 REP -BETWEEN RPE 7-9
10
2
90 SEC
SAME AS ABOVE
INCLINE DUMBELL FLY
FIND 12 REP- BETWEEN RPE 7-9
12
4
60 SEC.
SAME AS ABOVE
DIPS (WEIGHTED IF NECESSAY OR ASSISTED)
FIND 8 REP MAX
8
3
AS NEEDED
IF 8 REPS IS TO EASY, ADD WEIGHT TO MAKE IT CHALLENGING ENOUGH.
PUSH UPS
BW
10
6
60 SEC.
ADD 1 EXTRA SET EVERY WEEK
CABLE TRICEP EXTENISION (EXT)
FIND 15 REP- BETWEEN RPE 7-9
15
5
90 SEC.
DAY 2 WEEK 1-3
WEIGHT
REPS
SETS
REST PERIOD
NEUTRAL GRIP PULL UP (ASSISTED IF NECESSARY)
FIND 5 REP
5,3,AMRAP
3
60 SEC.
IF 5 REPS IS TO EASY THEN ADD WEIGHT UNTIL 5 REP RANGE IS ACHEIVED
DUMBELL PULL OVER
FIND 12 REP
12
3
2 MIN
INCREASE WEIGHT 5-10LBS WEEKLY WHILE STILL ACHEIVING THE PRESCRIBED REP RANGE
COMMENTS
LAT PULL DOWN
FIND 12 REP
12
5
60 SEC.
SAME AS ABOVE
SINGLE ARM DB ROW
FIND 10 REP
10
3
2 MIN
SAME AS ABOVE
FACE PULL WITH BAND
BAND
15
4
30 SEC.
REVERSE FLY
FIND 12 REP
12
3
90 SEC,
SAME AS ABOVE
DAY 3 WEEK 1-3
WEIGHT
REPS
SETS
REST PERIOD
COMMENTS
SEATED DUMBELL MILITARY PRESS
FIND 10 REP
10
4
2 MIN
INCREASE WEIGHT 5-10LBS WEEKLY WHILE STILL ACHEIVING THE SAME REP RANGE
FRONT, LATERAL RAISE SUPERSET
FIND 15 REP
15,15
3,3
60 SEC.
SAME AS ABOVE
CLOSE GRIP SPOTO PRESS
FIND 8 REP
8,AMRAP
2
AS NEEDED
SAME AS ABOVE
TRICEP PUSH DOWN
FIND 10 REP
10,8,AMRAP
3
2 MIN
SAME AS ABOVE
BAND PULL APART
BAND
15
5
30 SEC.
FIND 12 REP
12
4
60 SEC.
DAY 1 DELOAD WEEK 4
WEIGHT
REPS
SETS
REST
DUMBELL FLAT BENCH
DROP WEIGHT 10% FROM WEEK1-3
12
3
90 SEC.
DECLINE CLOSE GRIP BENCH
DROP WEIGHT 10% FROM WEEK1-3
10
2
90 SEC
LAT PULL DOWN WIDE GRIP
WEEK 4 DELOAD
INCLINE DUMBELL FLY
DROP WEIGHT 10% FROM WEEK1-3
12
2
60 SEC.
DIPS (WEIGHTED IF NECESSAY OR ASSISTED)
DROP WEIGHT 10% FROM WEEK1-3
8
3
AS NEEDED
PUSH UPS
BW
10
3
60 SEC.
CABLE TRICEP EXTENISION (EXT)
DROP WEIGHT 10% FROM WEEK1-3
15
5
90 SEC.
DAY 2 DELOAD WEEK 4
WEIGHT
REPS
SETS
REST
NEUTRAL GRIP PULL UP (WEIGHTED OR ASSISTED IF NECESSARY)
DROP WEIGHT 10% FROM WEEK1-3
5
3
60 SEC.
DUMBELL PULL OVER
DROP WEIGHT 10% FROM WEEK1-3
12
3
2 MIN
60 SEC.
LAT PULL DOWN
DROP WEIGHT 10% FROM WEEK1-3
12
5
SINGLE ARM DB ROW
DROP WEIGHT 10% FROM WEEK1-3
10
3
2 MIN
FACE PULL WITH BAND
BAND
15
4
30 SEC.
REVERSE FLY
DROP WEIGHT 10% FROM WEEK1-3
12
3
90 SEC,
REPS
SETS
DAY 3 DELOAD WEEK 4
WEIGHTS
SEATED DUMBELL MILITARY PRESS
DROP WEIGHT 10% FROM WEEK1-3
10
4
2 MIN
FRONT, LATERAL RAISE SUPERSET
DROP WEIGHT 10% FROM WEEK1-3
15,15
3,3
60 SEC.
REST
CLOSE GRIP SPOTO PRESS
DROP WEIGHT 10% FROM WEEK1-3
8
2
AS NEEDED
TRICEP PUSH DOWN
DROP WEIGHT 10% FROM WEEK1-3
10
3
2 MIN
BAND PULL APART
BAND
15
3
30 SEC.
LAT PULLDOWN WEDE GRIP
DROP WEIGHT 10% FROM WEEK1-3
12
4
60 SEC.
COMMENTS
COMMENTS
COMMENTS
WEEK 5-8 STRENGTH
DAY 1 WEEK 5
WEIGHT
REPS
SETS
REST
PAUSED BENCH PRESS
80% OF 1 REP MAX
3
3
AS NEEDED
CLOSE GRIP INCLINE SPOTO PRESS
65% OF BENCH MAX
5,AMRAP
2
2 MIN
CABLE CROSS OVER
FIND 12 REP
12
3
90 SEC.
DIPS ASSISTED OR WEIGHTED IN NECESSARY
FIND 5 REP
5
2
AS NEEDED
FACE PULL WITH BAND
BAND
15
3
DAY 2 WEEK 5
WEIGHT
REPS
SETS
REST
SEAL ROW
FIND 8 REP
8
3
AS NEEDED
CLOSE GRIP PULL DOWN, 3 SEC CONTRACTION, 2 SEC ECCENTRIC
FIND 10 REP
10
3
2 MIN
COMMENTS
60 SEC.
T3 RAISE
FIND 6 REP
6
4
WIDE GRIP LAT PULL DOWN
FIND 10 REP
10
3
90 SEC.
REVERSE GRIP CURL
FIND 8 REP
8
2
AS NEEDED
BAND PULL APART
BAND
10
4
DAY 3 WEEK 5
WEIGHT
REPS
SETS
REST
Z PRESS
FIND 4 REP
4
3
AS NEEDED
SEATED DUMBELL SHRUG WITH 3 SEC CONTRACTION
FIND 10 REP
10
3
2 MIN
OVERHEAD DUMBELL TRICEP EXT.
COMMENTS
60 SEC.
60 SEC.
FIND 10 REP
10
3
90 SEC.
SEATED WIDE GRIP CABLE ROW
FIND 10 REP
10
2
AS NEEDED
REVERSE FLY WITH DUMBELL FACING INCLINE BENCH
FIND 12 REP
12
3
60 SEC.
DAY 1 WEEK 6
WEIGHT
REPS
SETS
REST
COMMENTS
WEEK 6
PAUSED BENCH PRESS
85% OF 1 REP MAX
2
3
AS NEEDED
CLOSE GRIP INCLINE SPOTO PRESS
70% OF BENCH MAX
5
2
2 MIN
CABLE CROSS OVER
INCREASE 5-10LBS FROM WEEK 5
10
3
90 SEC.
DIPS ASSISTED OR WEIGHTED IN NECESSARY
INCREASE 5-10LBS FROM WEEK 5
5
2
AS NEEDED
FACE PULL WITH BAND
BAND
15
3
DAY 2 WEEK 6
WEIGHT
REPS
SETS
REST
SEAL ROW
INCREASE 5-10LBS FROM WEEK 5
8
3
AS NEEDED
CLOSE GRIP PULL DOWN, 3 SEC CONTRACTION, 2 SEC ECCENTRIC
INCREASE 5-10LBS FROM WEEK 5
8
3
2 MIN
COMMENTS
60 SEC.
T3 RAISE
INCREASE 5-10LBS FROM WEEK 5
4
4
WIDE GRIP LAT PULL DOWN
INCREASE 5-10LBS FROM WEEK 5
10
3
90 SEC.
REVERSE GRIP CURL
INCREASE 5-10LBS FROM WEEK 5
8
2
AS NEEDED
BAND PULL APART
BAND
10
4
DAY 3 WEEK 6
WEIGHT
REPS
SETS
REST
Z PRESS
INCREASE 5-10LBS FROM WEEK 5
3
3
AS NEEDED
SEATED DUMBELL SHRUG WITH 3 SEC CONTRACTION
INCREASE 5-10LBS FROM WEEK 5
8
3
2 MIN
OVERHEAD DUMBELL TRICEP EXT.
COMMENTS
60 SEC.
60 SEC.
INCREASE 5-10LBS FROM WEEK 5
10
3
90 SEC.
SEATED WIDE GRIP CABLE ROW
INCREASE 5-10LBS FROM WEEK 5
10
2
AS NEEDED
REVERSE FLY WITH DUMBELL FACING INCLINE BENCH
INCREASE 5-10LBS FROM WEEK 5
12
3
60 SEC.
DAY 1 WEEK 7
WEIGHT
REPS
SETS
REST
PAUSED BENCH
90% OF ONE REP MAX
1,AMRAP
2
AS NEEDED
SPEED BENCH
75% OF 1 REP MAX
2
3
2 MIN
COMMENTS
WEEK 7
DUMBELL FLOOR FLY
FIND 10 REP
3
2 MIN
OVERHEAD TRICEP EXT WITH ROPE
FIND 10 REP
10
3
AS NEEDED
DAY 2 WEEK 7
WEIGHT
REPS
10
SETS
REST
INCLINE BENCH SEAL ROW WITH DUMBELL
FIND 8 REP
8
3
2 MIN
LAT PULL DOWN
FIND 10 REP
10
3
60 SEC.
STRAIGHT ARM PULL DOWN
FIND 10 REP
10
5
60 SEC.
INVERTED BODY WEIGHT ROW
BW
10
4
90 SEC.
REVERSE GRIP BAND PULL APART
BAND
12
3
DAY 3 WEEK 7
WEIGHT
REPS
SETS
REST
STANDING STRICT OVERHEAD PRESS
FIND 5 REP
5
3
AS NEEDED
CLOSE GRIP SPOTO PRESS
70% OF 1 REP MAX BENCH
3,AMRAP
2
AS NEEDED
COMMENTS
COMMENTS
60 SEC.
FACE DOWN ON BENCH FRONT RAISE
FIND 10 REP
10
3
60 SEC.
DIPS ASSISTED OR WEIGHTED IF NECESSARY
FIND 5 REP
5
2
AS NEEDED
FACE PULL WITH BAND
BAND
15
3
60 SEC.
DAY 1 WEEK 8
WEIGHT
REPS
SETS
REST
PAUSED BENCH
95% OF ONE REP MAX
1,AMRAP
2
AS NEEDED
SPEED BENCH
80% OF 1 REP MAX
2
3
2 MIN
COMMENTS
WEEK 8
DUMBELL FLOOR FLY
INCREASE 5-10LBS FROM WEEK 7
10
3
2 MIN
OVERHEAD TRICEP EXT WITH ROPE
INCREASE 5-10LBS FROM WEEK 7
10
3
AS NEEDED
SEATED ROW
FIND REP 10
10,10, AMRAP
3
AS NEEDED
DAY 2 WEEK 8
WEIGHT
REPS
SETS
INCLINE BENCH SEAL ROW WITH DUMBELL
INCREASE 5-10LBS FROM WEEK 7
8
3
2 MIN
LAT PULL DOWN
INCREASE 5-10LBS FROM WEEK 7
10
3
60 SEC.
REST
STRAIGHT ARM PULL DOWN
INCREASE 5-10LBS FROM WEEK 7
10
5
60 SEC.
INVERTED BODY WEIGHT ROW
BW
10
4
90 SEC.
REVERSE GRIP BAND PULL APART
BAND
12
3
DAY 3 WEEK 8
WEIGHT
REPS
SETS
REST
STANDING STRICT OVERHEAD PRESS
INCREASE 5-10LBS FROM WEEK 7
5
3
AS NEEDED
CLOSE GRIP SPOTO PRESS
75% OF 1 REP MAX BENCH
3,AMRAP
2
AS NEEDED
COMMENTS
60 SEC.
FACE DOWN ON BENCH FRONT RAISE
INCREASE 5-10LBS FROM WEEK 7
10
3
60 SEC.
DIPS ASSISTED OR WEIGHTED IF NECESSARY
INCREASE 5-10LBS FROM WEEK 7
5
2
AS NEEDED
FACE PULL WITH BAND
BAND
15
3
60 SEC.
WEEK 9 TEST 1 REP BENCH MAX
COMMENTS
COMMENTS