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    Martin Flett 16 Week Bench

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    john_foy
    The 16 week bench press program consists of 8 two-week cycles. Each cycle increases the weight lifted over the previous cycle. The program includes bench press workouts on Mondays of either 5x8 or 5x3 reps depending on the cycle. Fridays include either 5x5 bench or 10x3 speed bench. Two assistance exercises should be added to each session. Retest the 1 rep max every 8 cycles and reset the program weights accordingly.

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    Martin Flett 16 Week Bench

    Uploaded by

    john_foy
    117 views2 pages
    The 16 week bench press program consists of 8 two-week cycles. Each cycle increases the weight lifted over the previous cycle. The program includes bench press workouts on Mondays of either 5x8 or 5x3 reps depending on the cycle. Fridays include either 5x5 bench or 10x3 speed bench. Two assistance exercises should be added to each session. Retest the 1 rep max every 8 cycles and reset the program weights accordingly.

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    The 16 week bench press program consists of 8 two-week cycles. Each cycle increases the weight lifted over the previous cycle. The program includes bench press workouts on Mondays of either 5x8 or 5x3 reps depending on the cycle. Fridays include either 5x5 bench or 10x3 speed bench. Two assistance exercises should be added to each session. Retest the 1 rep max every 8 cycles and reset the program weights accordingly.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    117 views2 pages

    Martin Flett 16 Week Bench

    Uploaded by

    john_foy
    The 16 week bench press program consists of 8 two-week cycles. Each cycle increases the weight lifted over the previous cycle. The program includes bench press workouts on Mondays of either 5x8 or 5x3 reps depending on the cycle. Fridays include either 5x5 bench or 10x3 speed bench. Two assistance exercises should be added to each session. Retest the 1 rep max every 8 cycles and reset the program weights accordingly.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
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    Martin Flett - 16 Week bench Program

    Each cyle last's 2 weeks. Complete 8 cycles before retesting your 1 rep max and then reset the program. Do not alter the
    cells within the main spreadsheet. Add two assistance exercises of your own choice onto the end of the main session.
    Exercises such as CGBP, DIPS and pressdowns are good choices for this.
    **Note. For numbers in this sheet which can not be created using your weights, be sure to round DOWN to the nearest available.
    Cycle 1 Cycle 2 Cycle 3 Cycle 4 Cycle 5 Cycle 6 Cycle 7 Cycle 8 Exercise 1rm
    Monday 8 reps 87.5 90 92.5 95 97.5 100 102.5 105 Bench 125
    5x8 8 reps 87.5 90 92.5 95 97.5 100 102.5 105
    8 reps 87.5 90 92.5 95 97.5 100 102.5 105 Warm Up Weight
    8 reps 87.5 90 92.5 95 97.5 100 102.5 105 10 reps 20
    8 reps 87.5 90 92.5 95 97.5 100 102.5 105 8 reps 40
    6 reps 60
    Friday 5 reps 100 102.5 105 107.5 110 112.5 115 117.5 4 reps 80
    5x5 5 reps 100 102.5 105 107.5 110 112.5 115 117.5
    5 reps 100 102.5 105 107.5 110 112.5 115 117.5
    5 reps 100 102.5 105 107.5 110 112.5 115 117.5
    5 reps 100 102.5 105 107.5 110 112.5 115 117.5

    Monday 3 reps 106.25 108.75 111.25 113.75 116.25 118.75 121.25 123.75
    5x3 3 reps 106.25 108.75 111.25 113.75 116.25 118.75 121.25 123.75
    3 reps 106.25 108.75 111.25 113.75 116.25 118.75 121.25 123.75
    3 reps 106.25 108.75 111.25 113.75 116.25 118.75 121.25 123.75
    3 reps 106.25 108.75 111.25 113.75 116.25 118.75 121.25 123.75

    Friday 3 reps 75 77.5 80 82.5 85 87.5 90 92.5


    SPEED!!! 3 reps 75 77.5 80 82.5 85 87.5 90 92.5
    10 x 3 3 reps 75 77.5 80 82.5 85 87.5 90 92.5
    3 reps 75 77.5 80 82.5 85 87.5 90 92.5
    3 reps 75 77.5 80 82.5 85 87.5 90 92.5
    3 reps 75 77.5 80 82.5 85 87.5 90 92.5
    3 reps 75 77.5 80 82.5 85 87.5 90 92.5
    3 reps 75 77.5 80 82.5 85 87.5 90 92.5
    3 reps 75 77.5 80 82.5 85 87.5 90 92.5
    3 reps 75 77.5 80 82.5 85 87.5 90 92.5

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