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    4 Week Bench Press Pyramid Uhjsk

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    Janus
    The document outlines a 6 week bench press training program, listing the exercises, sets, reps, and other details for each workout. It includes bench press variations at increasing intensities starting at 70% of the lifter's 1 rep max and progressing up to 90% and beyond. Isolation exercises are also prescribed each workout to support development of the chest, shoulders, triceps, and other pressing muscles.

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    4 Week Bench Press Pyramid Uhjsk

    Uploaded by

    Janus
    6 views5 pages
    The document outlines a 6 week bench press training program, listing the exercises, sets, reps, and other details for each workout. It includes bench press variations at increasing intensities starting at 70% of the lifter's 1 rep max and progressing up to 90% and beyond. Isolation exercises are also prescribed each workout to support development of the chest, shoulders, triceps, and other pressing muscles.

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    4 Week Bench Press Pyramid uhjsk

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    The document outlines a 6 week bench press training program, listing the exercises, sets, reps, and other details for each workout. It includes bench press variations at increasing intensities starting at 70% of the lifter's 1 rep max and progressing up to 90% and beyond. Isolation exercises are also prescribed each workout to support development of the chest, shoulders, triceps, and other pressing muscles.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    6 views5 pages

    4 Week Bench Press Pyramid Uhjsk

    Uploaded by

    Janus
    The document outlines a 6 week bench press training program, listing the exercises, sets, reps, and other details for each workout. It includes bench press variations at increasing intensities starting at 70% of the lifter's 1 rep max and progressing up to 90% and beyond. Isolation exercises are also prescribed each workout to support development of the chest, shoulders, triceps, and other pressing muscles.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    of 5

    Source: Fitness Volt

    One Rep Max


    Bench Press 110 <-- enter 1RM

    Rounding 2.5 5=lb, 2.5=kg

    Isolation ExercisesThis is the list of isolation


    Hammer curls exercises you can choose
    Flyes from over the weeks. You
    Dumbell Bench Prescan add your own as well.
    Fitness Volt recommends
    Chest Dips varying these throughout
    Dumbell Press the program as needed.
    Dumbell front raises
    Arnold press
    Pull ups
    T-bar row
    Chest supported row
    Lat pull downs
    Tricep dips
    Tricep pull downs
    Diamond Push Ups
    Tricep Extensions
    - Add More -
    Day 1 Intensity Load Sets Reps Notes
    Bench Press 70% 77.5 3 3
    Slingshot CGBP - 3 8
    - Choose - Max RPE = 9 3 20
    - Choose - Max RPE = 9 3 20

    Day 2 Intensity Load Sets Reps Notes


    Bench Press 70% 77.5 3 3
    Overhead Press 3 6
    - Choose - Max RPE = 9 3 20
    - Choose - Max RPE = 9 3 20

    Day 3 Intensity Load Sets Reps Notes


    Bench Press 75% 82.5 3 3
    Slingshot CGBP 3 6
    - Choose - Max RPE = 9 3 20
    - Choose - Max RPE = 9 3 20

    Day 4 Intensity Load Sets Reps Notes


    Bench Press 75% 82.5 3 3
    Overhead Press 3 3
    - Choose - Max RPE = 9 3 20
    - Choose - Max RPE = 9 3 20

    Day 5 Intensity Load Sets Reps Notes


    Bench Press 75% 82.5 3 3
    Slingshot CGBP 3 3
    - Choose - Max RPE = 9 3 20
    - Choose - Max RPE = 9 3 20
    Day 1 Intensity Load Sets Reps Notes
    Bench Press 87.5% 97.5 3 1
    Bench Press 75% 82.5 3 3
    - Choose - Max RPE = 9 3 20
    - Choose - Max RPE = 9 3 20

    Day 2 Intensity Load Sets Reps Notes


    Bench Press 75% 82.5 3 3
    Low Pin Press 3 6
    - Choose - Max RPE = 9 3 20
    - Choose - Max RPE = 9 3 20

    Day 3 Intensity Load Sets Reps Notes


    Bench Press 75% 82.5 3 3
    High Pin Press 3 6
    - Choose - Max RPE = 9 3 20
    - Choose - Max RPE = 9 3 20

    Day 4 Intensity Load Sets Reps Notes


    Bench Press 80% 87.5 3 3
    Low Pin Press 3 3
    - Choose - Max RPE = 9 3 20
    - Choose - Max RPE = 9 3 20

    Day 5 Intensity Load Sets Reps Notes


    Bench Press 80% 87.5 3 3
    High Pin Press 3 3
    - Choose - Max RPE = 9 3 20
    - Choose - Max RPE = 9 3 20
    Day 1 Intensity Load Sets Reps Notes
    Bench Press 90.0% 100 3 1
    Bench Press 80% 87.5 3 3
    - Choose - Max RPE = 9 3 20
    - Choose - Max RPE = 9 3 20

    Day 2 Intensity Load Sets Reps Notes


    Bench Press 80% 87.5 3 3
    Slingshot CGBP 3 12
    - Choose - Max RPE = 9 3 20
    - Choose - Max RPE = 9 3 20

    Day 3 Intensity Load Sets Reps Notes


    Bench Press 80% 87.5 3 3
    Overhead Press 3 12
    - Choose - Max RPE = 9 3 20
    - Choose - Max RPE = 9 3 20

    Day 4 Intensity Load Sets Reps Notes


    Bench Press 85% 92.5 3 3
    Slingshot CGBP 3 10
    - Choose - Max RPE = 9 3 20
    - Choose - Max RPE = 9 3 20

    Day 5 Intensity Load Sets Reps Notes


    - -% - - - -
    High Pin Press 105% 115 3 12
    - Choose - Max RPE = 9 1 20
    - Choose - Max RPE = 9 1 20
    Day 1 Intensity Load Sets Reps Notes
    Bench Press 85.0% 92.5 10 3
    Slingshot CGBP RPE 10 1 AMRAP

    Day 2 Intensity Load Sets Reps Notes


    Bench Press 1- Find 5RM
    Overhead Press RPE 10 AMRAP

    Day 3 Intensity Load Sets Reps Notes


    Rest

    Day 4 Intensity Load Sets Reps Notes


    Rest

    Day 5 Intensity Load Sets Reps Notes


    Rest

    Day 6 Intensity Load Sets Reps Notes


    Bench Press RPE 10 @ 1RM 1 1 Max Out

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