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  • Speed Bench & Shoulders: Warmup Phase

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    garrett
    194 views12 pages
    The document contains a 4-week training program split into upper body pushing, lower body, upper body pulling, and deadlift focused days. It includes warm up exercises, strength exercises done for sets of 1-3 reps, pump exercises done for 8-12 reps, and finishing exercises done for 15-20 reps. The strength exercises are progressively overloaded by increasing weight or decreasing reps each week.

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    Powerbuilding 3

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    The document contains a 4-week training program split into upper body pushing, lower body, upper body pulling, and deadlift focused days. It includes warm up exercises, strength exercises done for sets of 1-3 reps, pump exercises done for 8-12 reps, and finishing exercises done for 15-20 reps. The strength exercises are progressively overloaded by increasing weight or decreasing reps each week.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    194 views12 pages

    Speed Bench & Shoulders: Warmup Phase

    Uploaded by

    garrett
    The document contains a 4-week training program split into upper body pushing, lower body, upper body pulling, and deadlift focused days. It includes warm up exercises, strength exercises done for sets of 1-3 reps, pump exercises done for 8-12 reps, and finishing exercises done for 15-20 reps. The strength exercises are progressively overloaded by increasing weight or decreasing reps each week.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
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    Download as xlsx, pdf, or txt
    of 12

    Speed Ben

    e1RM Bench Press 435


    e1RM Overhead Press 225

    Week 1 Week 2
    Sets Reps Weight Sets
    Warmup Phase
    Assisted Dip 2 20 N/A 2

    Strength Phase
    Close Grip Bench Press 7 2 305 8
    1 AMRAP 305

    Cage Press 5 5 170 5

    Pump Phase
    Seated Lateral Raise 4 8-12 @9 4
    Reverse Pec Deck 5 25/20/15/12/10 @10 5

    Finisher Phase
    Pulley Face Pull
    Upright Row 3 15-20 @10 3
    Band Pull-Apart

    Option
    M
    Reve
    Cle
    Speed Bench & Shoulders

    Week 2 Week 3 Week 4


    Reps Weight Sets Reps Weight Sets

    20 N/A 2 20 N/A 2

    3 305 6 3 305 8
    1 3 335
    1 3 360

    3 190 1 2 205 FIND NEW 1RM


    1 2 215
    2 1 205

    8-12 @9 4 8-12 @9 4
    25/20/15/12/10 @10 5 25/20/15/12/10 @10 5

    15-20 @10 3 15-20 @10 3

    Optional Movements
    Machine Dip
    Reverse Cable Flye
    Clean & Press
    Week 4
    Reps Weight

    20 N/A

    2 305

    FIND NEW 1RM

    8-12 @9
    25/20/15/12/10 @10

    15-20 @10
    Squ
    e1RM Squat 805
    e1RM Deadlift 815

    Week 1 Week 2
    Sets Reps Weight Sets
    Warmup Phase
    Seated Calf Raise 5 8-12 @10 5
    Lying Hamstring Curl 3 10 N/A 4
    Strength Phase
    Squat 7 1 565 8
    1 AMRAP 565

    Stiff Leg Deadlift 3 12 450 2

    Pump Phase
    Leg Press 3 8-12 @9 3

    Finisher Phase
    Leg Extension
    Banded Hamstring Curl 3 15-20 @10 3
    Bulgarian Split Squat

    Option
    Addu
    Walk
    Stand
    Squat & Legs

    Week 2 Week 3 Week 4


    Reps Weight Sets Reps Weight Sets

    8-12 @10 5 8-12 @10 5


    8 N/A 3 10 N/A 2

    2 565 6 1 565 8
    1 1 625
    1 1 665

    15 490 1 10 490 SKIP


    1 10 530

    8-12 @9 3 8-12 @9 3

    15-20 @10 3 15-20 @10 3

    Optional Movements
    Adductor Machine
    Walking DB Lunge
    Standing Calf Raise
    Week 4
    Reps Weight

    8-12 @10
    15 N/A

    3 565

    SKIP

    8-12 @9

    15-20 @10
    Heavy
    e1RM Bench Press 435
    e1RM Overhead Press 225

    Week 1 Week 2
    Sets Reps Weight Sets
    Warmup Phase
    Dumbbell Flye 2 20 N/A 2

    Strength Phase
    Bench Press 1 7 315 1
    2 7 300 1

    Close Grip Bench Press 5 5 305 5

    Pump Phase
    Dumbbell Bench Press 4 8-12 @9 4
    Rear Delt Swings 5 25/20/15/12/10 @10 5

    Finisher Phase
    Band Pushdown
    N/A 100 @10 N/A
    Close Grip Pushup

    Option
    Machine or

    Incline
    Heavy Bench & Pecs

    Week 2 Week 3 Week 4


    Reps Weight Sets Reps Weight Sets

    20 N/A 2 20 N/A 2

    10 315 1 7 335 3
    10 300 1 7 310

    3 325 3 5 310 SKIP

    8-12 @9 4 8-12 @9 4
    25/20/15/12/10 @10 5 25/20/15/12/10 @10 5

    100 @10 N/A 100 @10 N/A

    Optional Movements
    Machine or DB Overhead Press
    Pec Deck
    Incline Barbell Press
    Week 4
    Reps Weight

    20 N/A

    4 360

    SKIP

    8-12 @9
    25/20/15/12/10 @10

    100 @10
    Dead
    e1RM Squat 805
    e1RM Deadlift 815

    Week 1 Week 2
    Sets Reps Weight Sets
    Warmup Phase
    Hyperextension 3 15 BW 3

    Strength Phase
    Deadlift 15 1 570 12

    Pump Phase
    Lat Pulldown 4 8-12 @9 4
    Kroc Row 3 20+ @10 3

    Finisher Phase
    Banded Chin
    DB Pullover 3 15-20 @10 3
    Inverted Row

    Option
    Ma
    Shrug
    Far
    Deadlift & Back

    Week 2 Week 3 Week 4


    Reps Weight Sets Reps Weight Sets

    15 BW 3 15 BW 3

    1 610 10 1 650 8

    8-12 @9 4 8-12 @9 4
    20+ @10 3 20+ @10 3

    15-20 @10 3 15-20 @10 3

    Optional Movements
    Machine Row
    Shrug (any variation)
    Farmers' Walk
    Week 4
    Reps Weight

    15 BW

    1 670

    8-12 @9
    20+ @10

    15-20 @10

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