HighschoolGains 5-week Novice/Early Intermediate Bench Focused Program
Week 1
Mon
last sets of the accessory work @RPE 9.5-10
Bench Press 75% 5x5
Pull Up 5x10 @RPE8.
Incline DB Press 3x12 @RPE8.
Cable Row 3x12 @RPE8
Delts 3x10
Tue
last sets of the accessory work @RPE 9.5-10
Deadlift+Legs+Abs
Wed
Last sets of the accessory work @RPE 9.5-10
Close grip larsen press 60% 5x10 (based on bench press 1RM)
Lat Pull-Down 5x12 @RPE 8
Pec Deck or Dumbbell Fly 3x12 @RPE 8
Kroc Row 3x30 (very heavy cheat row – for the upper back)
Delts 3x10
Thu
Squat + Legs + Abs
Fri
Last sets of the accessory work @RPE 9.5-10
Preacher Curl 2x20 @RPE 6 (pre-activation)
Barbell or Ez bar curl 3x8 @RPE 9
Dumbbell Skull Crusher 3x8 @RPE 9(better for the elbow joints than barbell)
Concentration curl or Preacher Curl 3x10 @RPE9.5
Rope or straight bar push-down 3x10 @RPE9.5
Incline Dumbbell Curl or Baysian Curl 3x12 @RPE 9
Cable Tricep Extension or Dumbbell Extension 3x12 @Rpe 9
Week 2
Mon
last sets of the accessory work @RPE 9.5-10
Bench Press 80% 5x5
Pull Up 5x10 @RPE8
Incline DB Press 3x12 @RPE8
Cable Row 3x12 @RPE8
Delts 3x10
Tue
last sets of the accessory work @RPE 9.5-10
Deadlift+Legs+Abs
Wed
Last sets of the accessory work @RPE 9.5-10
Close grip larsen press 65% 5x10 (based on bench press 1RM)
Lat Pull-Down 5x12 @RPE 8
Pec Deck or Dumbbell Fly 3x12 @RPE 8
Kroc Row 3x30 (very heavy cheat row – for the upper back)
Delts 3x10
Thu
Squat + Legs + Abs.
Fri
Last sets of the accessory work @RPE 9.5-10
Preacher Curl 2x20 @RPE 6 (pre-activation)
Barbell or Ez bar curl 3x8 @RPE 9
Dumbbell Skull Crusher 3x8 @RPE 9(better for the elbow joints than barbell)
Concentration curl or Preacher Curl 3x10 @RPE9.5
Rope or straight bar push-down 3x10 @RPE9.5
Incline Dumbbell Curl or Baysian Curl 3x12 @RPE 9
Cable Tricep Extension or Dumbbell Extension 3x12 @Rpe 9
Week 3
Mon
last sets of the accessory work @RPE 9.5-10
Bench Press 82.5% 5x5
Pull Up 5x10 @RPE8
Incline DB Press 3x12 @RPE8
Cable Row 3x12 @RPE8
Delts 3x10
Tue
last sets of the accessory work @RPE 9.5-10
Deadlift+Legs+Abs
Wed
Last sets of the accessory work @RPE 9.5-10
Close grip larsen press 60% 5x10 (based on bench press 1RM)
Lat Pull-Down 5x12 @RPE 8
Pec Deck or Dumbbell Fly 3x12 @RPE 8
Kroc Row 3x30 (very heavy cheat row – for the upper back)
Delts 3x10
Thu
Squat + Legs + Abs.
Fri
Last sets of the accessory work @RPE 9.5-10
Preacher Curl 2x20 @RPE 6 (pre-activation)
Barbell or Ez bar curl 3x8 @RPE 9
Dumbbell Skull Crusher 3x8 @RPE 9(better for the elbow joints than barbell)
Concentration curl or Preacher Curl 4x10 @RPE9.5
Rope or straight bar push-down 4x10 @RPE9.5
Incline Dumbbell Curl or Baysian Curl 3x12 @RPE 9
Cable Tricep Extension or Dumbbell Extension 3x12 @Rpe 9
Week 4
Mon
last sets of the accessory work @RPE 9.5-10
Bench Press 85% 5x5
Pull Up 5x10 @RPE8
Incline DB Press 3x12 @RPE8
Cable Row 3x12 @RPE8
Delts 3x10
Tue
last sets of the accessory work @RPE 9.5-10
Deadlift+Legs+Abs
Wed
Last sets of the accessory work @RPE 9.5-10
Close grip larsen press 70 % 5x10 (based on bench press 1RM)
Lat Pull-Down 5x12 @RPE 8
Pec Deck or Dumbbell Fly 3x12 @RPE 8
Kroc Row 3x30 (very heavy cheat row – for the upper back)
Delts 3x10
Thu
Squat + Legs + Abs
Fri
Last sets of the accessory work @RPE 9.5-10
Preacher Curl 2x20 @RPE 6 (pre-activation)
Barbell or Ez bar curl 3x8 @RPE 9
Dumbbell Skull Crusher 3x8 @RPE 9(better for the elbow joints than barbell)
Concentration curl or Preacher Curl 3x10 @RPE9.5
Rope or straight bar push-down 3x10 @RPE9.5
Incline Dumbbell Curl or Baysian Curl 3x12 @RPE 9
Cable Tricep Extension or Dumbbell Extension 3x12 @Rpe 9
Week 5
TEST WEEK
Mon
last sets of the accessory work @RPE 8
Bench Press 85% 1x AMRAP or 1x1
.
Please use a spotter you trust.
If you choose to AMRAP:
If you get 4-7 reps increase your 1RM by 2.5kg/5lbs, if you get 7-8+ reps increase your
1RM by 5kg/10lbs or 7.5kg/15 pounds.
If you choose to do 1 set of heavy single:
Start with your old 1RM/ the 1RM you’ve input on this program, then keep adding 2.5kg
/5 pounds till you’ve hit RPE of 9.5 or 10, rest 4 minutes minimum between attempts.
Pull Up 5x10 @RPE8.
Incline DB Press 3x12 @RPE8.
Cable Row 3x12 @RPE8
Delts 3x10
Tue
last sets of the accessory work @RPE 9.5-10
Deadlift+Legs+Abs.
Wed
Last sets of the accessory work @RPE 9.5-10
Close grip larsen press 60% 5x10 (based on bench press 1RM)
Lat Pull-Down 5x12 @RPE 8
Pec Deck or Dumbbell Fly 3x12 @RPE 8
Kroc Row 3x30 (very heavy cheat row – for the upper back)
Delts 3x10
Thu
Squat + Legs + Abs.
Fri
Last sets of the accessory work @RPE 9.5-10
Preacher Curl 2x20 @RPE 6 (pre-activation)
Barbell or Ez bar curl 3x8 @RPE 9
Dumbbell Skull Crusher 3x8 @RPE 9(better for the elbow joints than barbell)
Concentration curl or Preacher Curl 3x10 @RPE9.5
Rope or straight bar push-down 3x10 @RPE9.5
Incline Dumbbell Curl or Baysian Curl 3x12 @RPE 9
Cable Tricep Extension or Dumbbell Extension 3x12 @Rpe 9
What to do next after I finished this 5-week cycle?
Repeat the cycle after a full deload period.
OR
Repeat it without any deload since the starting week/week #1
Is quiet light, just make to lower the RPE on arm and the other elbow demanding
work.
HS-GAINS
Documenting
the gains
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