This document outlines an 8-week bench press program with the first 3 weeks focused on hypertrophy, week 4 as a deload, and weeks 5-8 focused on strength. The program provides exercises, sets, reps, and other details for a 3-day per week full body routine. Exercises include flat bench press, incline press, dips, rows, and more. Weights are progressively increased each week while maintaining the target rep ranges.
Fannie Rutt's MURPH WORKOUT GUIDE: Military-Style Training Guide With Proven Strategies, Workout Regimes, and Motivations That Will Set You on a Path for Success and Supercharge Your Performance!
This document outlines an 8-week bench press program with the first 3 weeks focused on hypertrophy, week 4 as a deload, and weeks 5-8 focused on strength. The program provides exercises, sets, reps, and other details for a 3-day per week full body routine. Exercises include flat bench press, incline press, dips, rows, and more. Weights are progressively increased each week while maintaining the target rep ranges.
This document outlines an 8-week bench press program with the first 3 weeks focused on hypertrophy, week 4 as a deload, and weeks 5-8 focused on strength. The program provides exercises, sets, reps, and other details for a 3-day per week full body routine. Exercises include flat bench press, incline press, dips, rows, and more. Weights are progressively increased each week while maintaining the target rep ranges.
This document outlines an 8-week bench press program with the first 3 weeks focused on hypertrophy, week 4 as a deload, and weeks 5-8 focused on strength. The program provides exercises, sets, reps, and other details for a 3-day per week full body routine. Exercises include flat bench press, incline press, dips, rows, and more. Weights are progressively increased each week while maintaining the target rep ranges.
8-WEEK BENCH PROGRAM WEEK 1-3 HYPERTROPHY DAY 1 WEEK 1-3 WEIGHT REPS SETS REST PERIOD COMMENTS DUMBELL FLAT BENCH FIND 12 REP- BETWEEN RPE 7-9 12 3 90 SEC. INCREASE THIS WEIGHT WEEKLY 5-10LBS WHILE STILL BEING ABLE TO ACHEIVE THE SAME SETS AND REST. DECLINE CLOSE GRIP BENCH FIND 10 REP -BETWEEN RPE 7-9 10 2 90 SEC SAME AS ABOVE INCLINE DUMBELL FLY FIND 12 REP- BETWEEN RPE 7-9 12 4 60 SEC. SAME AS ABOVE DIPS (WEIGHTED IF NECESSAY OR ASSISTED) FIND 8 REP MAX 8 3 AS NEEDED IF 8 REPS IS TO EASY, ADD WEIGHT TO MAKE IT CHALLENGING ENOUGH. PUSH UPS BW 10 6 60 SEC. ADD 1 EXTRA SET EVERY WEEK CABLE TRICEP EXTENISION (EXT) FIND 15 REP- BETWEEN RPE 7-9 15 5 90 SEC. DAY 2 WEEK 1-3 WEIGHT REPS SETS REST PERIOD COMMENTS NEUTRAL GRIP PULL UP (ASSISTED IF NECESSARY) FIND 5 REP 5,3,AMRAP 3 60 SEC. IF 5 REPS IS TO EASY THEN ADD WEIGHT UNTIL 5 REP RANGE IS ACHEIVED DUMBELL PULL OVER FIND 12 REP 12 3 2 MIN INCREASE WEIGHT 5-10LBS WEEKLY WHILE STILL ACHEIVING THE PRESCRIBED REP RANGE LAT PULL DOWN FIND 12 REP 12 5 60 SEC. SAME AS ABOVE SINGLE ARM DB ROW FIND 10 REP 10 3 2 MIN SAME AS ABOVE FACE PULL WITH BAND BAND 15 4 30 SEC. REVERSE FLY FIND 12 REP 12 3 90 SEC, SAME AS ABOVE DAY 3 WEEK 1-3 WEIGHT REPS SETS REST PERIOD COMMENTS SEATED DUMBELL MILITARY PRESS FIND 10 REP 10 4 2 MIN INCREASE WEIGHT 5-10LBS WEEKLY WHILE STILL ACHEIVING THE SAME REP RANGE FRONT, LATERAL RAISE SUPERSET FIND 15 REP 15,15 3,3 60 SEC. SAME AS ABOVE CLOSE GRIP SPOTO PRESS FIND 8 REP 8,AMRAP 2 AS NEEDED SAME AS ABOVE TRICEP PUSH DOWN FIND 10 REP 10,8,AMRAP 3 2 MIN SAME AS ABOVE BAND PULL APART BAND 15 5 30 SEC. LAT PULL DOWN WIDE GRIP FIND 12 REP 12 4 60 SEC. WEEK 4 DELOAD DAY 1 DELOAD WEEK 4 WEIGHT REPS SETS REST COMMENTS DUMBELL FLAT BENCH DROP WEIGHT 10% FROM WEEK1-3 12 3 90 SEC. DECLINE CLOSE GRIP BENCH DROP WEIGHT 10% FROM WEEK1-3 10 2 90 SEC INCLINE DUMBELL FLY DROP WEIGHT 10% FROM WEEK1-3 12 2 60 SEC. DIPS (WEIGHTED IF NECESSAY OR ASSISTED) DROP WEIGHT 10% FROM WEEK1-3 8 3 AS NEEDED PUSH UPS BW 10 3 60 SEC. CABLE TRICEP EXTENISION (EXT) DROP WEIGHT 10% FROM WEEK1-3 15 5 90 SEC. DAY 2 DELOAD WEEK 4 WEIGHT REPS SETS REST COMMENTS NEUTRAL GRIP PULL UP (WEIGHTED OR ASSISTED IF NECESSARY) DROP WEIGHT 10% FROM WEEK1-3 5 3 60 SEC. DUMBELL PULL OVER DROP WEIGHT 10% FROM WEEK1-3 12 3 2 MIN LAT PULL DOWN DROP WEIGHT 10% FROM WEEK1-3 12 5 60 SEC. SINGLE ARM DB ROW DROP WEIGHT 10% FROM WEEK1-3 10 3 2 MIN FACE PULL WITH BAND BAND 15 4 30 SEC. REVERSE FLY DROP WEIGHT 10% FROM WEEK1-3 12 3 90 SEC, DAY 3 DELOAD WEEK 4 WEIGHTS REPS SETS REST COMMENTS SEATED DUMBELL MILITARY PRESS DROP WEIGHT 10% FROM WEEK1-3 10 4 2 MIN FRONT, LATERAL RAISE SUPERSET DROP WEIGHT 10% FROM WEEK1-3 15,15 3,3 60 SEC. CLOSE GRIP SPOTO PRESS DROP WEIGHT 10% FROM WEEK1-3 8 2 AS NEEDED TRICEP PUSH DOWN DROP WEIGHT 10% FROM WEEK1-3 10 3 2 MIN BAND PULL APART BAND 15 3 30 SEC. LAT PULLDOWN WEDE GRIP DROP WEIGHT 10% FROM WEEK1-3 12 4 60 SEC. WEEK 5-8 STRENGTH DAY 1 WEEK 5 WEIGHT REPS SETS REST COMMENTS PAUSED BENCH PRESS 80% OF 1 REP MAX 3 3 AS NEEDED CLOSE GRIP INCLINE SPOTO PRESS 65% OF BENCH MAX 5,AMRAP 2 2 MIN CABLE CROSS OVER FIND 12 REP 12 3 90 SEC. DIPS ASSISTED OR WEIGHTED IN NECESSARY FIND 5 REP 5 2 AS NEEDED FACE PULL WITH BAND BAND 15 3 60 SEC. DAY 2 WEEK 5 WEIGHT REPS SETS REST COMMENTS SEAL ROW FIND 8 REP 8 3 AS NEEDED CLOSE GRIP PULL DOWN, 3 SEC CONTRACTION, 2 SEC ECCENTRIC FIND 10 REP 10 3 2 MIN T3 RAISE FIND 6 REP 6 4 60 SEC. WIDE GRIP LAT PULL DOWN FIND 10 REP 10 3 90 SEC. REVERSE GRIP CURL FIND 8 REP 8 2 AS NEEDED BAND PULL APART BAND 10 4 60 SEC. DAY 3 WEEK 5 WEIGHT REPS SETS REST COMMENTS Z PRESS FIND 4 REP 4 3 AS NEEDED SEATED DUMBELL SHRUG WITH 3 SEC CONTRACTION FIND 10 REP 10 3 2 MIN OVERHEAD DUMBELL TRICEP EXT. FIND 10 REP 10 3 90 SEC. SEATED WIDE GRIP CABLE ROW FIND 10 REP 10 2 AS NEEDED REVERSE FLY WITH DUMBELL FACING INCLINE BENCH FIND 12 REP 12 3 60 SEC. WEEK 6 DAY 1 WEEK 6 WEIGHT REPS SETS REST COMMENTS PAUSED BENCH PRESS 85% OF 1 REP MAX 2 3 AS NEEDED CLOSE GRIP INCLINE SPOTO PRESS 70% OF BENCH MAX 5 2 2 MIN CABLE CROSS OVER INCREASE 5-10LBS FROM WEEK 5 10 3 90 SEC. DIPS ASSISTED OR WEIGHTED IN NECESSARY INCREASE 5-10LBS FROM WEEK 5 5 2 AS NEEDED FACE PULL WITH BAND BAND 15 3 60 SEC. DAY 2 WEEK 6 WEIGHT REPS SETS REST COMMENTS SEAL ROW INCREASE 5-10LBS FROM WEEK 5 8 3 AS NEEDED CLOSE GRIP PULL DOWN, 3 SEC CONTRACTION, 2 SEC ECCENTRIC INCREASE 5-10LBS FROM WEEK 5 8 3 2 MIN T3 RAISE INCREASE 5-10LBS FROM WEEK 5 4 4 60 SEC. WIDE GRIP LAT PULL DOWN INCREASE 5-10LBS FROM WEEK 5 10 3 90 SEC. REVERSE GRIP CURL INCREASE 5-10LBS FROM WEEK 5 8 2 AS NEEDED BAND PULL APART BAND 10 4 60 SEC. DAY 3 WEEK 6 WEIGHT REPS SETS REST COMMENTS Z PRESS INCREASE 5-10LBS FROM WEEK 5 3 3 AS NEEDED SEATED DUMBELL SHRUG WITH 3 SEC CONTRACTION INCREASE 5-10LBS FROM WEEK 5 8 3 2 MIN OVERHEAD DUMBELL TRICEP EXT. INCREASE 5-10LBS FROM WEEK 5 10 3 90 SEC. SEATED WIDE GRIP CABLE ROW INCREASE 5-10LBS FROM WEEK 5 10 2 AS NEEDED REVERSE FLY WITH DUMBELL FACING INCLINE BENCH INCREASE 5-10LBS FROM WEEK 5 12 3 60 SEC. WEEK 7 DAY 1 WEEK 7 WEIGHT REPS SETS REST COMMENTS PAUSED BENCH 90% OF ONE REP MAX 1,AMRAP 2 AS NEEDED SPEED BENCH 75% OF 1 REP MAX 2 3 2 MIN DUMBELL FLOOR FLY FIND 10 REP 10 3 2 MIN OVERHEAD TRICEP EXT WITH ROPE FIND 10 REP 10 3 AS NEEDED DAY 2 WEEK 7 WEIGHT REPS SETS REST COMMENTS INCLINE BENCH SEAL ROW WITH DUMBELL FIND 8 REP 8 3 2 MIN LAT PULL DOWN FIND 10 REP 10 3 60 SEC. STRAIGHT ARM PULL DOWN FIND 10 REP 10 5 60 SEC. INVERTED BODY WEIGHT ROW BW 10 4 90 SEC. REVERSE GRIP BAND PULL APART BAND 12 3 60 SEC. DAY 3 WEEK 7 WEIGHT REPS SETS REST COMMENTS STANDING STRICT OVERHEAD PRESS FIND 5 REP 5 3 AS NEEDED CLOSE GRIP SPOTO PRESS 70% OF 1 REP MAX BENCH 3,AMRAP 2 AS NEEDED FACE DOWN ON BENCH FRONT RAISE FIND 10 REP 10 3 60 SEC. DIPS ASSISTED OR WEIGHTED IF NECESSARY FIND 5 REP 5 2 AS NEEDED FACE PULL WITH BAND BAND 15 3 60 SEC. WEEK 8 DAY 1 WEEK 8 WEIGHT REPS SETS REST COMMENTS PAUSED BENCH 95% OF ONE REP MAX 1,AMRAP 2 AS NEEDED SPEED BENCH 80% OF 1 REP MAX 2 3 2 MIN DUMBELL FLOOR FLY INCREASE 5-10LBS FROM WEEK 7 10 3 2 MIN OVERHEAD TRICEP EXT WITH ROPE INCREASE 5-10LBS FROM WEEK 7 10 3 AS NEEDED SEATED ROW FIND REP 10 10,10, AMRAP 3 AS NEEDED DAY 2 WEEK 8 WEIGHT REPS SETS REST COMMENTS INCLINE BENCH SEAL ROW WITH DUMBELL INCREASE 5-10LBS FROM WEEK 7 8 3 2 MIN LAT PULL DOWN INCREASE 5-10LBS FROM WEEK 7 10 3 60 SEC. STRAIGHT ARM PULL DOWN INCREASE 5-10LBS FROM WEEK 7 10 5 60 SEC. INVERTED BODY WEIGHT ROW BW 10 4 90 SEC. REVERSE GRIP BAND PULL APART BAND 12 3 60 SEC. DAY 3 WEEK 8 WEIGHT REPS SETS REST COMMENTS STANDING STRICT OVERHEAD PRESS INCREASE 5-10LBS FROM WEEK 7 5 3 AS NEEDED CLOSE GRIP SPOTO PRESS 75% OF 1 REP MAX BENCH 3,AMRAP 2 AS NEEDED FACE DOWN ON BENCH FRONT RAISE INCREASE 5-10LBS FROM WEEK 7 10 3 60 SEC. DIPS ASSISTED OR WEIGHTED IF NECESSARY INCREASE 5-10LBS FROM WEEK 7 5 2 AS NEEDED FACE PULL WITH BAND BAND 15 3 60 SEC. WEEK 9 TEST 1 REP BENCH MAX
Fannie Rutt's MURPH WORKOUT GUIDE: Military-Style Training Guide With Proven Strategies, Workout Regimes, and Motivations That Will Set You on a Path for Success and Supercharge Your Performance!