The program itself uses DUP (daily undulating periodization). Week-to-week progress is determined by a daily AMRAP set. The 3x squat and 3x bench beginner programs are actually the exact same. The deadlift program is different, does not use AMRAPs, and tests a 1RM max every 4-week cycle. Mondays for squat/bench are 2x8@70%, then AMRAP Week 1. W1D1: 6x6 w/ 290 lbs. This was a little boring at first. I had decided to do timed 2 minute rest intervals on week 1 so as to resemble closer to a hypertrophy phase for the program. Warm ups were easy, weight moved okay, and I got an insane leg pump by the end of the workout. W1D2: 7x5 w/ 310 315 lbs The major change I made was to divvy the program up into phases. Beyond that, the general rep ranges I used are higher and have more conservative load increases. Each phase was 1 intro week / deload and 4 weeks of training. Phase 1 started at 70% for T1, 60% for T2 and T3 used 15RMs as a start weight
79% x 5. Friday. Fridays are tougher usually due to end of work week and 3rd bench day of week. If you can't repeat M/W, then use this lighter scheme that doesn't hit 96%. If you do happen to find the strength to repeat the M/W session, definitely do so as you have the whole weekend to rest and you will feel like superman come Monday's session It's a 4 week program that progresses from more volume to more intensity, culminating in a 1RM at the end of the four weeks. You'll bench press one day, and close-grip the other. The bench programming looks like this: Week 1. 4x5@80%. 2x3@85%. Week 2 I started RAD just over 5 weeks ago. First ever cycle of any sort. Week 1-2: 5mg ED. Week 3 onwards: 7.5mg ED. I began experiencing insomnia (radsomnia) on a pretty consistent basis starting in week 3-4. I started taking 6.25mg enclomiphene citrate ED during week 4 and the problem has subsided
16 Week Strongman Wave Program Spreadsheet. Known simply as wave program via Strongman Ontario. It is a 16 week program, run 4 days per week. As you bench twice per week, it has 1A and 1B workouts. 1A is the first bench press workout of the week and 1B is th Bench press M-F (yes, 5 days a week) with 3-5 sets of 8 reps. Each time I was successfully able to complete all sets for at least 2-3 workouts, I'd move up 5-10lbs and start the process over. With this simple yet effective split, my bench soared from 110lbs freshman year to 190lbs sophomore year (mostly amateur gains, but the recovery was. By Drew Springs The program is designed to be run for a maximum of 4 weeks at a time, after that you should take an entire week off pressing then test or run again - if you run again I would limit it to 2 consecutive blocks. As there's such an increase in frequency and volume, [
Since several people expressed interest today, here's the bench program I used for the past few weeks to hit my 20 pound PR: Week 1. Day 1 - 75% 4×3 (four sets of 3 reps) Day 2 - 80% 3×2. Day 3 - 70% 4×4. Day 4 - 85% 3×1. Day 5 - 65% 5×5. Week 2. Add one set to each day. Week Each block is 3-4 weeks long, with 4 training sessions a week. I actually ran the first block twice due to timing (I was supposed to have a meet May 23rd but it was canceled due to the 'rona). I'm glad I ran it twice because the first time through allowed me to get used to the bench volume Note: If you can only bench press twice a week, combine day 1 and 3. If you can only bench press once per week combine day 1 and 3, and scrap day 2 all together. Week 1. Day 1: Bench Press 6×5 (30 Reps) @ 65% of 1RM; Pause all reps on chest 1 second. Day 2: Floor Press 4×6 @ 50%; Pause elbows briefly on floor. Day 3: Pin Press 10×1 @ 60
The PRIME powerbuilding program is a 4 week training routine designed to increase the one rep max of the squat, bench press, deadlift and overhead press and build muscle mass. It is similar to 5/3/1 in that it follows a 4 week cycle and focuses on one compound lift per training session. [Read more . The payoff, however, is well worth the effort - it's not uncommon for a lifter to put over 20 pounds onto their bench press in just 4 weeks. Caution! You'll be benching 4 - yes, four - times a week This is a no nonsense 6 week bench press peaking program styled after the infamous Russian Squat Routine. It is a 3 day bench press program that accumulates volume around 80% to 85% of a lifter's 1 rep max before tapering down volume and increasing intensity. It ends with completing two singles at 105% of the lifter's beginning 1 rep max See Full Disclosure. The PRIME powerbuilding program is a 4 week training routine designed to increase the one rep max of the squat, bench press, deadlift and overhead press and build muscle mass. It is similar to 5/3/1 in that it follows a 4 week cycle and focuses on one compound lift per training session 6 Week Power Bench Press Program Spreadsheet. Written by John Robbins and published by Dennis B. Beis in an early 1990's issue of Natural Bodybuilding, the 6 week power bench press program is a peaking program designed to end the 6 week cycle with a new 1 rep max. Format: Bench 2x weekl
Developed by Stephan Korte, the 3x3 program is a two-phased powerlifting program: one high volume, one heavy weight. While only calling for three workouts per week, each session includes the squat, bench, and deadlift. The program can be run as a 4 week or Test out your three-rep max at the start of each workout and add 5kg per week. We bet you can lift it. 1. BENCH PRESS: 5 sets of 3 reps. Kick off with the powerlifting staple itself. Plant your.
No matter what routine I tried, I kept plateauing at 80kg — until I found the Smolov Jr. program. After three weeks of hard training using this method, I went from a 1 Rep Max Bench of 85kg to. Build your bench with this 4 week bench press program, designed specifically to give you a more effective bench press and increase your bench press in just 30 days. You've probably wondered, What program is best for increasing the bench press?. This one! My bench press program for powerlifting is the ultimate plan for benching more in. 6 Week Power Bench Press Program Spreadsheet. Written by John Robbins and published by Dennis B. Beis in an early 1990's issue of Natural Bodybuilding, the 6 week power bench press program is a peaking program designed to end the 6 week cycle with a new 1 rep max Ivysaur 4-4-8: An Analysis Of A Popular Reddit Program. Forums are a great place to find battle-tested weight training programs. Reddit, in particular, is a gold-mine where you can find beginner, intermediate, and advanced routines. Ivysaur's 4-4-8 is no exception, it has been an extremely popular beginner's routine since being published Place an incline bench facing away from a low-pulley cable with a D-handle attached. If your gym has a cable crossover station with adjustable arms, such as FreeMotion, use both arms at once. Grasp the D-handle(s) and sit back against the bench, allowing your arm(s) to be pulled behind you, then lean forward slightly from the waist
MORE: Bare Bones Conjugate: A Bar, Rack, and Bench Weeks 1-4. This program calls for a four-day split. You can choose your rest days, but I prefer Saturday, Monday, and Wednesday. It allows ample time to recover. I will also show you a way to complete this with a three-day split if you are limited on time, but ideally, you should try to. There are a number of programs based on a pull push legs (commonly abbreviated PPL) split. The program reviewed here became popular on Reddit, and is a linear progression program for new lifters. Unlike Starting Strength and Ice Cream Fitness, the Reddit PPL workout is a 6 day a week program. You'll repeat 3 workouts 2x each . Lets say at Week 6 you bench 320, Week 7 would be Light day 70% or 225 x 3 x 5 sets. Heavy Days would scale the same way. The only thing that changes are the 2nd and 3rd Bench movement during each 6 week wave The Complete 4-Week Beginner's Workout Program One is a compound movement (dumbbell bench press) that involves multiple joints (both the shoulder and elbow) to work the largest amount of muscle possible, and the other is an isolation exercise (dumbbell flye) that involves only one joint (shoulder) and targets the pecs to a greater extent. Week 12: 4 x 3 x 85%; Week 13: 5 x 10 x 60%; Week 14: 3 x 8 x 80%; Week 15: 3 x 5 x 85%; Week 16: 3 x 3 x 90%; Wrap Up. Benching big weight builds crazy strength and upper body mass, and is also just plain fun as hell. The lifters I know that say they don't care about their bench press numbers usually have pecs like deflated balloons and have.
Incline bench sit-ups 4 x 15; Sunday - Speed Bench. Speed bench 55% 9 x 3; T-bar rows 4 x 8; Lying DB extensions 4 x 12; Week 4. Monday - Squat/DL skill day. Free Squat - work up to 85% of 1rm; Deadlift - work up to 85% of 1rm; Straight leg deadlifts 4 x 8; Incline bench sit-ups 4 x 15; Wednesday - Bench skill day. Bench Press - work up. For most guys, the bench press stalls somewhere between 225 and 315 pounds. Doing the typical pyramid sets of 12, 10, 8, and 6 reps, as many do, isn't going to unstick it. That rep scheme may be for building mass, but to add plates you need to practice lifting heavy for 1 rep only—this is how you prepare your body for the stress of a max lift
Indeed, you can bench hard twice a week. Recently, I have taken a number of busy trainees under my wing and I have simply adapted Pavel's approach with some classic information from weight training for a workable and challenging two day a week program. The Rules: 1. The Bench Press is done both workouts and it will follow John Price's. That gives me plenty of time to recover before pressing heavy again. I generally use 3-5 sets of 5-8 reps, in a waved fashion, like this: Week 1: 4 sets of 8 reps with moderate load. Week 2: 5. 5x a Week Full Body Program Vs. Split Program it appears that upping your bench press frequency to 2, 3, 4, and maybe even 5 times a week can be a powerful tool to help you achieve your goals.. How to Increase Your Bench Press. In this 30-day periodized program to help you bench press 315 pounds, you'll be benching on Mondays, Thursdays and Saturdays using weight based off a 315 1RM. Here is our 8 week Bench Like a Beast Program! This is a program built on the same principles and methods that Larry Williams used to break the ALL-TIME World Record at 242 walked out in knee sleeves and bench pressed a massive 573 at 242 and over 600 lbs in training
You want to stay on this program for 4 weeks. At the end of these 4 weeks you will find it more difficult to go up in weight due to the fact that you're reaching a plateau. If all goes as planned, barring any injuries, you will have put 35 pounds on your bench press in 4 weeks. After these 4 weeks you will want to shock your muscles so your. For the bench press and press, do three sets of five reps. Do one set of deadlifts for five reps. Do five sets of power cleans for three reps. Note: The programming that starts in week 3 continues as long as possible and when progress is no longer possible, then the program becomes more complicated This 4-week program will help to shape your chest and banish any lingering man boobs. This 4-week plan will help you develop a bigger, better chest — without the flab. Lie on a bench set.
Candito Advanced Bench Program.xlsx Microsoft Excel sheet [62.4 KB] Candito Advanced Bench Program - Explanation This volume intensive program is built to specialize in the bench press over a six week cycle and is the program I personally used to break through a year long plateau Madcow's program is a modification of Bill Starr's 5×5 program for football which is presented in the book The Strongest Shall Survive. Starr's original program only made use of three exercises: the squat, the bench, and the power clean. The program was incredibly simplistic and made use of ramping sets of 5 8 WEEK BENCH PRESS BUILDER Main Goal: Increase Strength Training Level: Intermediate Program Duration: 8 Weeks Days Per Week: 4 Days Time Per Workout: 60-75 Mins Equipment: Barbell, Dumbbells, EZ Bar Author: Steve Shaw. Week 2 Exercise Sets Reps Monday Bench Press (Bar Only) 1 10 35% of 1 RM 1 1 In Week 3 use a Close Grip Bench Press. You can do a normal touch n go, use a pause, or even press off the pins in following cycles. In Week 4 use accommodating resistance - i.e use bands or chains and use your normal bench press technique. In Week 5 use a specialty barbell. Use a cambered bar, a swiss bar, a fat bar, etc Utilizing a 4-day per week system, PHAT focuses on strength training during the beginning part of the week and hypertrophy during the second part. Layne Norton's PH3 After his PHAT program became one of the most popular powerbuilding programs out there for it's extreme effectiveness, Layne Norton developed his PH3 program for advanced lifters
The deload week is once every 7 weeks and instead of increasing weight every 4 weeks, you raise your weights after week 3 and 7. Wight is raised by 2.5kg for upper body lifts and 5kg for lower body lifts. Using accessory exercises you will train arms, upper back and abs in addition to the main 4 lifts Program Duration: 16 Weeks Days Per Week: 4 Days Time Per Workout: 45-60 Mins Equipment: Barbell, Dumbbells, Machines Author: Andrew Pardue. Weeks 5 - 8 Dumbbell Curls 4 10 - 15 90 - 120 Secs Close Grip Bench Press 4 10 - 15 90 - 120 Secs Tuesday Deadlift 4 10 - 15 90 - 120 Secs Bench Press 4 10 - 15 90 - 120 Secs Overhead Press 4 10 - 15. 1. This is a 20 week program designed to raise your squat, press, bench press and deadlift. 2. All percentages are based on your Training Max (TM). 3. Training Max (TM) is based on 90% of your best CURRENT gym 1RM or your calculated 1RM. 4. You must have a TM for the squat, bench press, press and deadlift. 5 When trained lifters completed one set to failure of the four sets they trained with on the bench press for eight weeks, they exhibited double the strength gains of lifters who didn't complete any of their four sets to failure. In a follow-up study, the researchers further discovered that doing more than one set to failure on the bench press.
3-4 workouts per week. Loads based off of 90% 1RM. Equivalent loads based off of 1RM are also shown. Start light and progress slowly and gradually. Relatively low to medium volume. Cycles of 4 weeks. Deload on week 4. Increase weight to base 1 rep max each new cycle. +10lbs: Deadlifts & Squats The percentage of weight you train with will continue to increase from week to week, and your volume will drop. During week 5 the intensity is high; working at 97.5% of your max, and volume is low; 1-4 repetitions. Since this is a 6 week training program, Jonnie provides lifters with three options to choose from for week 6. Skip Week 6
Additional Program Notes. - Before beginning this peaking program, it is recommended that you run an eight to sixteen-week pre-peaking program. - Each lift is to be performed twice per week - one heavy session and one moderate session. - Four to six minutes worth of rest must be taken between sets of primary exercises This is our full strength and peaking program to get you ready for your next powerlifting meet. The Crew. %. COMPLETE. $77. Squat Specialization - 12 Week Program. Available until. A Program With A Single Goal In Mind, Getting You Better At The Squat. The Crew It only takes 3 exercises, 3x/week, 45min per workout. This program is hard work. But it's simple, effective and easy-to-follow. It's also the fastest way I've discovered to quickly increase your strength. If you want to try my StrongLifts 5×5 workout for free, tap the button below to get instant access my free workout guide This 12-week deadlift program will help you lose weight and get fit. The deadlift is one of the most powerful tools I used to lose 75 pounds and 18 inches off my waist in 6 months. Yes, I was as shocked as you will be. Food is your friend, not your enemy. Just eat the right foods, and you will see results Go Big or Go Home 2. 4 Weeks to Fat Loss. 4 Weeks to Fat Loss 2. I would then repeat for another 6 - 10 months of strength based programming followed by 1 - 2 months of leaning/functional training. 7
One of the more popular and workable basic barbell programs over the years is what is known as the 4-Day Texas Method. The 4-Day Texas Method is a derivative of the original 3-Day Texas Method program that organizes training into 3-full body sessions per week in the sequence of a Volume Day (Monday) a Low Volume Recovery Day (Wednesday) and a High Intensity Day (Friday) The Best Powerlifting Hypertrophy Program Isn't Your Typical Strength Routine. Week 1: RPE 7. Week 2: RPE 8. Week 3: RPE 9. Week 4: RPE 10 (Functional Overreaching Phase) Frequently Asked Questions. Powerlifting Routine for Mass: Bulking Diet Made Easy. If you're looking to put on muscle and strength the most efficient way possible using a.
The whole key to doing this program effectively, is to start out with a much lighter weight than you would normally use for benching. For example, if you can bench press 225 pounds for a hard set of 5 reps, then you should start the program using only 185 pounds for the 5 sets of 5 reps Bench press 5×5. Deadlift 5×5. Rest 3-5 minutes between the last 3 sets of each exercise. Train three days per week for three months. The first two sets of 5 are to be heavier warm-up sets before moving into 3 sets at the same weight. Once you can do the last three sets of five reps, you move all weights up 5-10 lbs Since volume is high, there should be a minimum of two days off between bench days. On a three-day-per-week program, the daily volume should be lowered since the weekly frequency is higher. The following tables provide the skeleton of your training program. Don't mess with the bench press, its loading, or its progression scheme, but everything.
In 5/3/1, you're expected to train three or four days a week. Each workout is centered around one core lift - the parallel squat, bench press, deadlift, and standing shoulder press. Each training cycle lasts four weeks, with these set-rep goals for each major lift: Week 1 3 x 5. Week 2 3 x 3. Week 3 3 x 5, 3, 1 This is a free preview of the first 4 weeks of the full 16 Week Powerbuilding program. We made this so people could see what they were getting into and decide if they want to make the plunge. After you complete this program, you are awarded the title Superset God. You aren't a true lifter if you don't want to build both muscle AND get stronger Healthy Eating. 28-Days-to-Lean Meal Plan. With the right plan and the right discipline, you can get seriously shredded in just 28 days. Read article. Hers Workouts. The Transformation Workout Plan. This workout combines cardio and weight-lifting drills for serious body-sculpting results. Read article Russian Strength Program Generator. You can use this program generator to help design your squatting or pressing (i.e. strength exercises) workout routines. The resulting exercise program is intended to increase strength, not mass. This should not be used as your only squatting or pressing program over an extended period of time
Section Four: Nutrition (Recommended Diet Program) Your goal is to increase your bench press by 30 pounds during the next six weeks. In order to assure progress here's a sample nutritional plan to add muscle and strength: Meal #1: 4 egg omelet with 2 oz. cheese, ½ grapefruit or ½ cantaloupe, 1 cup oatmeal. Drink Option: 2 scoops Ultimate. To fix this problem in SL, you have to preform bench press and overhead press every workout along with other default exercises of StrongLifts. Ivysaur 4-4-8 program enable you to hit the same muscle groups after every 36 hours. Frequency of Ivysaur 4-4-8 program is '3', which means in Ivysaur workout you will train every muscle groups 3.
Here's an example of how you might program a 4-day push/pull workout if your goal is to gain full-body strength with an emphasis on upper-body size and aesthetics: Push Workout 1. Bench Press: 4×8 for your chest and shoulders. Front Squat: 3×6 for your quads and upper back. Dumbbell Overhead Press: 3×10 for your shoulders This program is the famous Reddit push pull legs routine, known as Metallicadpa. It's a 6 day program that can be tracked up to 12 weeks at a time using the spreadsheet below. Be sure to make a copy of the spreadsheet. For how to save spreadsheet instructions on mobile, click here, or desktop, here The program itself is broken down into two, four-week blocks, each designed to prepare you for increased strength and muscle growth as the weeks progress. Week nine is a deload week, with a tenth week being dedicated to AMRAP (as many reps as possible) testing of the main lifts (squat, bench, deadlift) or the first week of another program Powerlifting Program #1. The following workout program utilizes three full-body workouts per week to bring about rapid improvements in strength. The training structure used in this program means that each workout focuses on just one big lift - either the squat, deadlift, or bench press
Week 4 - Heavy Weight Acclimation x3 x1-2 x2-4 Week 5 - High Intensity Strength x1-4 x4 x2 Optional Lower Body For Week 6 You Have 3 Options 1. Skip Week 6. Just use projected one rep max from last week's 1-4 rep set. Start next cycle. 2. Use projected max for next cycle, but take a deload week (repeat week 1 but skip last upper workout). 3 1. If this program really works, why are you offering it for free? 2. 10 weeks is a long time to be doing the same workouts over and over, could you modify workouts and change some up every 4 or 5 weeks? 3. After the 10 weeks is up, what do you suggest we continue with if we wish to maintain these workout goals? 4 Week 2 - 5×4 @ 80% (rep out on set 5) Week 3 - 5×3 @ 85% (rep out on set 5) Week 4 - 4×4 @ 70%. Progression - utilise your rep out results for week 3 to calculate your new training max and then rerun the template after week 4 / deload week. Assistance - 2-3 sets of 4-6 sets on any squat variation designed to help your skill learning The nSuns program is inspired partly by 5/3/1 with a twist. It uses linear periodization (weekly progression) instead of a monthly one that similar programs would use. nSuns 5/3/1 was made by a reddit user named nSuns and it has turned into a popular program which even has a dedicated sub-reddit to it. Here's what you'll lear Week 3: 20 kg - 5 sets x 3+ reps (success) Now lets say you fail to reach the base volume of 15 reps on week 4 at 25 kg, Week 4: 25 kg - 5 sets x 3+ reps (fail) Now drop to 2 reps per set, but now you will perform 6 sets and last set is AMRAP (6×2+). Now you continue like before. Week 5: 25 kg - 6 sets x 2+ reps (success 4-Week Strength Training for Women Program Week 1 . Complete the exercises in each workout as straight sets. For example, you'll do one set of leg presses, rest for 30 seconds, do a second set, rest, do the third set. Then, move on to the next exercise. You'll complete all movements in both strength workouts for women this way