4.0
(1 rating)
Program Description
The purpose of this program is to increase your Benchpress… nothing more and nothing less.
Program Overview
- LevelIntermediate, Advanced
- GoalPowerlifting, Powerbuilding, Olympic Weightlifting
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout50 minutes
- CreatedMar 05, 2024 10:43
- Last EditedSep 06, 2024 06:30
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
90%
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
8-10 Reps
75%
Day 3
1
Bench Press (Barbell)3 Sets
8-10 Reps
75%
Day 2
1
Bench Press (Barbell)4 Sets
6-8 Reps
80%
Day 4
1
Bench Press (Barbell)4 Sets
6-8 Reps
80%