6-­‐Weeks to a Bigger Bench Program The Bench Specialization Program! OVERVIEW From Joe DeFranco: This program came to me one night, as I sat in traffic at about 2:30am, following one of our #midnightworkouts. (I know, I know...I got fu*kin' problems lol.) PROGRAM DETAILS: It's a repeatable 3-­‐week bench press cycle involving different isometric variations performed with specific percentages, etc. I must admit, even I was surprised at how much stronger I was able to get in only 6 weeks. (I'm definitely going to repeat this cycle for at least another 3 weeks.) And the BEST part is -­‐ NO SPECIAL EQUIPMENT IS REQUIRED! All you need is a barbell, weights, and a bench! I'm super excited to see how our DeFranco Insider members respond to this cycle! Equipment Needed: Barbell and flat bench. WEEK #1 Hover Bench Press -­‐ 3 work sets Set #1 = 70% x 5 Set #2 = 75% x 4 Set #3 = 80% x 3+ Set #4 = Narrow Grip “MRP” Bench: 60% x 5+ WEEK #2 Hover Bench Press -­‐ 3 work sets Set #1 = 75% x 4 Set #2 = 80% x 3 Set #3 = 85% x 2+ Set #4 = Narrow Grip “MRP” Bench: 65% x 4+ WEEK #3 Hover Bench Press -­‐ 3 work sets Set #1 = 80% x 3 Set #2 = 85% x 2 Set #3 = 90% x 1+ Set #4 = Narrow Grip “MRP” Bench: 70% x 3+ *Make sure to watch the companion video for a full explanation of “Hover” Bench Presses, “MRP” Bench Presses, and how to perform your “+” reps. FAQ’s FAQ #1: Should I use my ‘true’ 1RM and calculate my percentages for the working sets? A: Be conservative when estimating your 1RM! You don’t want to miss any reps on this program and you want to keep ‘grind’ reps to a minimum. Also, the goal is long-­‐term progress. So for the first 3-­‐6 weeks of this program, be conservative with your percentages. We like to say to take your 1RM and multiply it by 90% to give you a good starting point. FAQ #2: The name of the specialization course is ‘6-­‐weeks to a Bigger Bench’ but I only see 3 weeks? A: Every time you utilize this program, we want you to run it for at least two cycles of 3-­‐weeks for a total of 6-­‐weeks. This will ensure you get the optimal adaptation from the program and allow you to progress the weights you utilize for your working sets. FAQ #3: How do I warm-­‐up to my working sets? A: Perform a general warm-­‐up (with mobility drills) first. You should have a light sweat going before you ever get on the bench. WEEK 1 40% x 6 50% x 4 60% x 2 65% x 2 *72.5% x 1 WORK SETS WEEK 2 40% x 6 50% x 4 60% x 2 65% x 2 70% x 2 *77.5% x 1 WORK SETS WEEK 3 40% x 6 50% x 4 60% x 2 65% x 2 70% x 2 75% x 1 *82.5% x 1 WORK SETS *The final warm-­‐up set should be performed with the exact same "Hover" technique as your work sets. All other warm-­‐up sets can be performed "touch & go" style. FAQ #4: What should you do after you complete the 3-­‐week cycle? A: The beauty of this program is it can be repeated as many times as you like. On average, most lifters go through the 3-­‐week cycle 2-­‐4 times in a row (for a total of 6-­‐12 weeks) before moving onto something different. (You can always come back to this program after a couple of weeks/months doing something else.) FAQ #5: Should I add weight each time I repeat the cycle? A: It depends. We like to use your total number of "bro reps" as a guideline for progression. At the end of each 3-­‐week cycle, add up the total number of "bro reps" you completed during the 3 weeks/workouts. If you completed 0-­‐5 "bro reps", we recommend repeating the next cycle using the same weights. If you completed 6-­‐10 "bro reps", add 5lbs to all your work sets during the next cycle. If you completed over 10 "bro reps", add 10lbs to all work sets during the next cycle. FAQ #4: Can I use a specialty bar for benching? A: Yes. If you have shoulder pain or want variety, a specialty bar can be used with the program. A strongman axle, a buffalo bar, or a Swiss bar are all great options. FAQ #5: When do you incorporate Specialization Courses or are they meant to be done as a complete standalone program? The Specialization Courses are designed to be implemented as a supplement to whatever program you’re currently on. They can be utilized as an add-­‐on to your warm-­‐ups or as an additional “mini-­‐
workout” on your off days between training sessions. Specialization programs should be chosen specific to your current training goals or your current training limitations that are preventing you from training with proper technique for the exercises you’re using in your program.