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    Bench Increasing

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    Đức Anh Nguyễn
    This document provides an 8-week bench press training program. It includes exercises, sets, reps, intensities and rest times for each week. The goal is to increase strength for the bench press through variations like floor press, paused bench press, and dumbbell bench press. It also includes lower body and back exercises for support.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Bench Increasing

    Uploaded by

    Đức Anh Nguyễn
    13 views12 pages
    This document provides an 8-week bench press training program. It includes exercises, sets, reps, intensities and rest times for each week. The goal is to increase strength for the bench press through variations like floor press, paused bench press, and dumbbell bench press. It also includes lower body and back exercises for support.

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    Bench increasing

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    This document provides an 8-week bench press training program. It includes exercises, sets, reps, intensities and rest times for each week. The goal is to increase strength for the bench press through variations like floor press, paused bench press, and dumbbell bench press. It also includes lower body and back exercises for support.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    13 views12 pages

    Bench Increasing

    Uploaded by

    Đức Anh Nguyễn
    This document provides an 8-week bench press training program. It includes exercises, sets, reps, intensities and rest times for each week. The goal is to increase strength for the bench press through variations like floor press, paused bench press, and dumbbell bench press. It also includes lower body and back exercises for support.

    Copyright:

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

    INTRODUCTION

    NAME BENCH PRESS PROGRAM


    Date 8 Weeks
    Training Level Advanced
    Total training day 5
    Length of this phase 8 Weeks
    Goal Increase Strength For Bench Press
    NOTE
    1. Warm Up mỗi ngày :
    Xoay nóng các khớp, dynamic Stretching: https://www.youtube.com/watch?v=nPHfEnZD1Wk
    Over head squat body weight : 3x15
    Plank 2 x 30s
    Side Plank 1x45s
    Prone Extension 2x10
    Cat camel : 2 x 10

    2. Những ngày off khuyến khích cardio nhẹ nhàng như đi bộ ngoài trời 5-10k bước chân, đạp xe 10-20km, hoặc bơi lội
    BENCH PRESS ANATOMY

    Nhóm cơ chính mặt trước tham gia chuyển động Nhóm cơ chính mặt trước tham gia giữ ổn định
    BENCH PRESS ANATOMY

    Nhóm cơ chính mặt sau tham gia chuyển động Nhóm cơ chính mặt sau tham gia giữ ổn định
    NHỮNG THUẬT NGỮ CẦN LƯU Ý
    DB: Dumbbell
    KB: Kettlebell
    BB: Barbell
    LSRPE: Last set RPE
    ROM: Range of motion
    INTENSITY: % trọng lượng so với 1 rep max. Ví dụ: Bạn bench press 1 rm 100kg, Intensity 60% có nghĩa bạn sẽ
    phải thực hiện set đó ở mức 60kg
    RPE: Cảm nhận về sức chịu đựng của cơ tính trên thang điểm 10
    RPE8 với số reps 12: Đó là khi bạn hoàn thành 12 reps, cảm nhận vẫn còn có thể thực hiện được thêm 2 reps
    nữa mới "FAIL"
    TEMPO: Tốc độ, nhịp độ của chuyển động.
    EX: 3010: Eccentric (xuống tạ) 3sec - Pause (điểm dừng) 0sec - Concentric (lên tạ) 1s - Pause (điểm dừng) 0s
    30X1: Trong đó, X có nghĩa là phát lực mạnh nhất có thể.
    HYPERTROPHY: The growth of (muscle) tissue - tăng cơ/ phát triển cơ
    AMRAP: As many reps as possible (with good form). Khác với Until Failure là có thể break form, thì amrap
    thực hiện nhiều nhất số reps với form tốt
    Những bài tập được set cùng 1 nhóm, ví dụ A1 A2: sẽ được thực hiện xen kẽ, A1 -> A2 -> rest ->repeat
    BLOCK 1: INCREASE STRENGTH FOR BENCH PRESS
    INCREASE STRENGTH FOR BENCH PRESS
    UPPER 1 Video Note
    Exercise Set Rep Intensity/RPE Rest Time
    Face pull 3 20 45 https://www.youtube.com/watch?v=qLlzgA65jrY 70% ~ 6 reps
    Bench Press - pause at the bottom 1-2s 6 6,5,4,6,5,4 70-75-80% 3min https://www.youtube.com/watch?v=lQqWc8WaOU0 75% ~ 5 reps
    Spotto press 4 5 75% 3min https://www.youtube.com/watch?v=lZsQmP2UCg8 80% ~ 4 reps
    dumbbell seal row 4 8-10 60 https://www.youtube.com/watch?v=VY8T5AR3bA8 "6,5,4" gọi là 1 wave
    standing dumbbell over head press 4 6-8 RPE8 60 https://www.youtube.com/watch?v=S-_Kxc9WAcc wave2 = wave1 + 1-5kg
    rope triceps push down 3 12-15 RPE8 60 https://www.youtube.com/watch?v=TEH_5nJu6TA Total set: 24

    LOWER 1 Video Note


    Exercise Set Rep Intensity/RPE Rest Time
    Zottman curl 3 15 90 https://www.youtube.com/watch?v=0d13tURWB1g
    Squat 4 5 70% 3-5min https://www.youtube.com/watch?v=Mf5cqAKdTPQ
    conventional block pull - 10cm 4 7 RPE8 3min https://www.youtube.com/watch?v=YeZ9T2DVHLI
    Stiff leg deadlift - dumbbell 4 12-15 RPE8 2min https://www.youtube.com/watch?v=eDFAAb6vJH4
    Hip extension 3 15 https://www.youtube.com/watch?v=jZKGwHXqnN0 Total set: 18

    UPPER 2 Video Note


    Exercise Set Rep Intensity/RPE Rest Time
    Floor press 5 5 75% 3-5min https://www.youtube.com/watch?v=QKYbAC49hCg 75% 1RM Bench press
    Dumbbell bench press 5 8 RPE8 2min https://www.youtube.com/watch?v=y0KVraOKXyE
    Arnold Press 4 8 RPE8 90 https://www.youtube.com/watch?v=3ml7BH7mNwQ
    Seated cable row 4 10-12 90 https://www.youtube.com/watch?v=GZbfZ033f74
    Pull up 4 10-12 90 https://www.youtube.com/watch?v=eGo4IYlbE5g
    French press 4 12-15 60 https://www.youtube.com/watch?v=Tr7Y92OJszY Total set: 26

    LOWER 2 Video Note


    Exercise Set Rep Intensity/RPE Rest Time
    Pull up active hang - hold on top 2s 3 10 45 https://www.youtube.com/watch?v=TOiQ7NfePbg
    Conventional deadlift 5 5 70% Infinity https://www.youtube.com/watch?v=YeZ9T2DVHLI
    Stiff leg deadlift - snatch grip 4 8-10 RPE8 2-3min https://www.youtube.com/watch?v=3bCEilt6FqU
    Good morning - barrbell or Safety bar 3 8-10 RPE9 2min https://www.youtube.com/watch?v=1Dra9_8DUSQ
    incline biceps curl 3 12-15 RPE8 2min https://www.youtube.com/watch?v=soxrZlIl35U Total set: 18

    UPPER 3 Video Note


    Exercise Set Rep Intensity/RPE Rest Time
    Rhomboids raise - hold on top 2s 3 10 60 https://www.youtube.com/watch?v=dR2BzcvN7FY
    Bench press - banded 3 4 70% 3-5min https://www.youtube.com/watch?v=Z6cR_KvRiBk
    Over head press 4 5 RPE8 2-3min https://www.youtube.com/watch?v=_RlRDWO2jfg
    Dumbbell triceps extension 4 10-12 RPE9 2-3min https://www.youtube.com/watch?v=SQ6_8exMujc
    Lat pull down 4 10-12 RPE9 2-3min https://www.youtube.com/watch?v=CAwf7n6Luuc
    seated cable row - wide grip 4 10-12 RPE9 2-3min https://www.youtube.com/watch?v=YKAeU55CkVk Total set: 22
    BLOCK 1: INCREASE STRENGTH FOR BENCH PRESS
    INCREASE STRENGTH FOR BENCH PRESS
    UPPER 1 Video Note
    Exercise Set Rep Intensity/RPE Rest Time
    A1 Trap 3 raise - hold on top 2s 3 10 10 https://www.youtube.com/watch?v=bvFTLE99Nhw
    A2 Rhomboids raise - hold on top 2s 3 10 75 https://www.youtube.com/watch?v=dR2BzcvN7FY
    Bench press 6 6,5,4,6,5,4 72,5-77,5-82,5 3-5min https://www.youtube.com/watch?v=lQqWc8WaOU0
    dumbbell floor press 5 8 RPE8,5 3min https://www.youtube.com/watch?v=QKYbAC49hCg
    Lat pull down 4 10-12 RPE9 2min https://www.youtube.com/watch?v=CAwf7n6Luuc
    dips for triceps - weighted 4 10-12 RPE8 90 https://www.youtube.com/watch?v=35PXVWP1XVs Total set: 25

    LOWER 1 Video Note


    Exercise Set Rep Intensity/RPE Rest Time
    Prone extension 3 10 45 https://www.youtube.com/watch?v=cIYeKqLqVVs
    sumo deadlift 5 5 72,5% 3-5min https://www.youtube.com/watch?v=cDlOSfu-zHY
    front squat 4 8 RPE8 3min https://www.youtube.com/watch?v=7pyxT5hqmQY
    Leg press 4 8 RPE8,5 2min https://www.youtube.com/watch?v=GvRgijoJ2xY
    Leg extension 4 10-12 RPE9 90 https://www.youtube.com/watch?v=ljO4jkwv8wQ
    Plank - weighted 3 Fail 75 https://www.youtube.com/watch?v=ZyWEXjdAGCQ Total set: 24

    UPPER 2 Video Note


    Exercise Set Rep Intensity/RPE Rest Time
    Lat pull down 4 10-12 RPE8 90 https://www.youtube.com/watch?v=CAwf7n6Luuc
    Over Head Press 5 5 RPE8 3min https://www.youtube.com/watch?v=_RlRDWO2jfg
    Push press 5 5 RPE9 3-5min https://www.youtube.com/watch?v=iaBVSJm78ko
    Lateral raise 4 15 60 https://www.youtube.com/watch?v=3VcKaXpzqRo
    Hammer curl 4 10-12 RPE9 75 https://www.youtube.com/watch?v=zC3nLlEvin4
    Leg raise 4 15-20 45 https://www.youtube.com/watch?v=Pr1ieGZ5atk Total set: 24

    LOWER 2 Video Note


    Exercise Set Rep Intensity/RPE Rest Time
    Hip Bridge 3 30 45 https://www.youtube.com/watch?v=8bbE64NuDTU
    Squat 5 5 72,5% 3-5min https://www.youtube.com/watch?v=Mf5cqAKdTPQ
    split squat 4 8-10 RPE8 90 https://www.youtube.com/watch?v=87_TziUUfbE
    Stiff leg deadlift - barbell 4 10-12 RPE7,5 3min https://www.youtube.com/watch?v=1uDiW5--rAE
    poliquin step up 4 12-15 RPE9 90 https://www.youtube.com/watch?v=AoS5qiAg9xM
    Crunch 3 15-20 60 https://www.youtube.com/watch?v=Xyd_fa5zoEU Total set: 24
    Total set: 24
    UPPER 3 Video Note
    Exercise Set Rep Intensity/RPE Rest Time
    Incline spotto press - close grip 5 4 70% 3-5min https://www.youtube.com/watch?v=DLf0R0o8XaQ
    incline dumbbell pull over 4 8-10 RPE8-8,5 2min https://www.youtube.com/watch?v=5YStMv6m2g8
    pull up 4 10 2min https://www.youtube.com/watch?v=eGo4IYlbE5g
    arnold Z press 4 8-10 RPE8 90 https://www.youtube.com/watch?v=YbRZfkbir-w
    lateral raise 4 15-20 60 https://www.youtube.com/watch?v=q5sNYB1Q6aM
    Farmer walk 3 100 steps 60 https://www.youtube.com/watch?v=Fkzk_RqlYig Total set: 24
    BLOCK 1: INCREASE STRENGTH FOR BENCH PRESS
    INCREASE STRENGTH FOR BENCH PRESS
    UPPER 1 Video Note
    Exercise set rep intensity/RPE rest time
    pike push up 3 15 60 https://www.youtube.com/watch?v=sposDXWEB0A
    Bench press 6 6,5,4,6,5,4 75-80-85% infinity https://www.youtube.com/watch?v=lQqWc8WaOU0
    dumbbell chest fly 5 8 RPE9 90 https://www.youtube.com/watch?v=eozdVDA78K0
    Incline dumbbell bench press 5 8 RPE8,5 2min https://youtu.be/y0KVraOKXyE
    rope triceps extension 4 12 RPE9 2min https://youtu.be/TEH_5nJu6TA Total set: 23

    LOWER 1 Video Note


    Exercise set rep intensity/RPE rest time
    Squat 5 4 75% 3-5min https://www.youtube.com/watch?v=Mf5cqAKdTPQ
    Stiff leg deadlift 4 8 RPE8 3min https://www.youtube.com/watch?v=1uDiW5--rAE
    Hip thurst - barbell 4 8 RPE9 2min https://www.youtube.com/watch?v=SEdqd1n0cvg
    Lying leg curl 3 10-12 RPE9 90 https://www.youtube.com/watch?v=1Tq3QdYUuHs
    Leg extension 3 10-12 RPE9 90 https://www.youtube.com/watch?v=YyvSfVjQeL0 Total set: 19

    UPPER 2 Video Note


    Exercise set rep intensity/RPE rest time
    Bench press 5 5 75% infinity https://www.youtube.com/watch?v=lQqWc8WaOU0
    close grip lat pull down 4 8 RPE9 2min https://www.youtube.com/watch?v=v_eJFvdAcUw
    seated dumbbell clean and press 4 8 RPE9 2min https://www.youtube.com/watch?v=kApWz2wss8c
    face pull 4 15 RPE9 90 https://www.youtube.com/watch?v=qLlzgA65jrY
    pec deck 3 10-12 60 https://www.youtube.com/watch?v=JJitfZKlKk4
    lateral raise 3 15 60 https://www.youtube.com/watch?v=q5sNYB1Q6aM Total set: 23

    LOWER 2 Video Note


    Exercise set rep intensity/RPE rest time
    Conventional deadlift 5 3 75% 3-5min https://www.youtube.com/watch?v=YeZ9T2DVHLI
    hack squat - barbell 5 8 RPE8 3-5min https://www.youtube.com/watch?v=EdtaJRBqwes
    leg press 4 8 RPE8 90 https://www.youtube.com/watch?v=IZxyjW7MPJQ
    hip extension - static 4 8 2min https://www.youtube.com/watch?v=9rxvOrbbVgs
    leg curl 4 12 RPE8 60 https://www.youtube.com/watch?v=1Tq3QdYUuHs Total set: 22

    UPPER 3 Video Note


    Exercise set rep intensity/RPE rest time
    A1 Pull up active hang 4 10 10 https://www.youtube.com/watch?v=TOiQ7NfePbg
    A2 pull up 4 10 10 https://www.youtube.com/watch?v=eGo4IYlbE5g
    A3 hammer curl - kettelbell 4 10 2-3min https://www.youtube.com/watch?v=KLvGXRo56iQ
    B1 kettlebell clean 4 10 RPE8 10 https://www.youtube.com/watch?v=ZuTKcP6vtfI
    B2 Hairline press 4 10 RPE8 2-3min https://www.youtube.com/watch?v=AADM0pLkDmg
    C1 Barbell curl - eccentric in 5s 4 6 RPE8 10 https://www.youtube.com/watch?v=QZEqB6wUPxQ
    C2 barbell curl 4 10 2-3min Total set: 28
    BLOCK 1: INCREASE STRENGTH FOR BENCH PRESS
    INCREASE STRENGTH FOR BENCH PRESS
    UPPER 1 Video Note
    Exercise set rep intensity/RPE rest time
    Bench press 4 4 65% 120 https://www.youtube.com/watch?v=lQqWc8WaOU0
    Incline dumbbell bench press 4 10 RPE7 60 https://www.youtube.com/watch?v=y0KVraOKXyE
    standing dummbell arnold press 4 10 RPE7 60 https://www.youtube.com/watch?v=3ml7BH7mNwQ
    A1 rope triceps push down 3 15 10 https://youtu.be/TEH_5nJu6TA
    A2 cable curl 3 15 75 https://www.youtube.com/watch?v=840rgLSw-84 Total set: 18

    LOWER 1 Video Note


    Exercise set rep intensity/RPE rest time
    Deadlift 4 4 65% 120 https://www.youtube.com/watch?v=YeZ9T2DVHLI
    Front squat 4 10 RPE7 120 https://www.youtube.com/watch?v=v-mQm_droHg
    Leg press 4 10 RPE7 90 https://www.youtube.com/watch?v=GvRgijoJ2xY
    A1 leg extension 3 15 10 https://www.youtube.com/watch?v=ljO4jkwv8wQ
    A2 leg curl 3 15 60 https://www.youtube.com/watch?v=ELOCsoDSmrg Total set: 18

    UPPER 2 Video Note


    Exercise set rep intensity/RPE rest time
    OHP 4 4 RPE7 90 https://www.youtube.com/watch?v=_RlRDWO2jfg
    A1 incline dumbbell bench press - rotation 4 10 RPE7 10 https://www.youtube.com/watch?v=U94dC3Ff6vA
    A2 Incline dumbbell pull over 4 10 RPE7 10 https://www.youtube.com/watch?v=VS8rcLJBaP0
    A3 pull up 4 10 90 https://www.youtube.com/watch?v=eGo4IYlbE5g
    B1 chin up - eccentric only - lower weight in 8s 4 6 10 https://www.youtube.com/watch?v=vw5Xmu5CIew
    B2 bayesian curl 4 12 10 https://www.youtube.com/watch?v=aeS38n_Ht6A
    B3 dips for triceps 4 12 90 https://www.youtube.com/watch?v=yN6Q1UI_xkE Total set: 28

    LOWER 2 Video Note


    Exercise set rep intensity/RPE rest time
    Front squat 4 4 RPE7 120 https://www.youtube.com/watch?v=v-mQm_droHg
    Romanian deadlift - snatch grip 4 7 RPE7 90 https://www.youtube.com/watch?v=jugnGf220CA
    leg curl 3 12 RPE7 60 https://www.youtube.com/watch?v=6y_GEg3YFC0
    calf raise 3 20 30 https://www.youtube.com/watch?v=-qsRtp_PbVM Total set: 14
    BLOCK 2: INCREASE STRENGTH FOR BENCH PRESS
    INCREASE STRENGTH FOR BENCH PRESS
    UPPER 1 Video Note
    Exercise set rep intensity/RPE rest time
    inverted row 3 20 60-90 https://www.youtube.com/watch?v=hXTc1mDnZCw
    Bench Press - pause at the bottom 1s 6 5,3,2,5,3,2 70-77,5-85% 3-5min https://www.youtube.com/watch?v=lQqWc8WaOU0
    Spotto press - banded 4 4 80% 90 https://www.youtube.com/watch?v=E_Y678yLBP8
    dumbbell single arm row 4 8-10 RPE8 90 https://www.youtube.com/watch?v=pYcpY20QaE8
    standing dumbbell over head press 4 6-8 RPE9 90 https://www.youtube.com/watch?v=_RlRDWO2jfg
    rope triceps push down 3 12-15 RPE9 90 https://youtu.be/TEH_5nJu6TA Total set: 24

    LOWER 1 Video Note


    Exercise set rep intensity/RPE rest time
    Squat jump 3 10-12 90 https://www.youtube.com/watch?v=zMrv2ymuE-4
    Squat 5 3 85% 3-5min https://www.youtube.com/watch?v=Mf5cqAKdTPQ
    conventional block pull - 10cm 4 5 70% 3-5min https://www.youtube.com/watch?v=YeZ9T2DVHLI
    Stiff leg deadlift - dumbbell 4 12-15 RPE8 90 https://www.youtube.com/watch?v=eDFAAb6vJH4
    Chin up 3 10 60 https://www.youtube.com/watch?v=brhRXlOhsAM Total set: 19

    UPPER 2 Video Note


    Exercise set rep intensity/RPE rest time
    Floor press 5 5 77,5% 2-3min https://www.youtube.com/watch?v=QKYbAC49hCg
    Dumbbell bench press - reverse grip 5 8 RPE8 2-3min https://www.youtube.com/watch?v=g8OD0teBMb8
    Arnold Press 4 8 RPE8 90 https://www.youtube.com/watch?v=3ml7BH7mNwQ
    Seated cable row 4 10-12 RPE9 2min https://www.youtube.com/watch?v=GZbfZ033f74
    Pull up 4 10-12 60 https://www.youtube.com/watch?v=Hdc7Mw6BIEE
    French press 4 10-12 RPE9 90 https://youtu.be/Tr7Y92OJszY Total set: 26

    LOWER 2 Video Note


    Exercise set rep intensity/RPE rest time
    prone extension 3 10 45 https://www.youtube.com/watch?v=cIYeKqLqVVs
    Conventional deadlift 5 5 75% infinity https://www.youtube.com/watch?v=Mf5cqAKdTPQ
    hip extension 5 12-15 60 https://www.youtube.com/watch?v=jZKGwHXqnN0
    Good morning - zercher 3 10-12 RPE9 2-3min https://www.youtube.com/watch?v=V8E3spggYQs
    incline biceps curl 3 10-12 RPE9 2min https://www.youtube.com/watch?v=soxrZlIl35U Total set: 19

    UPPER 3 Video Note


    Exercise set rep intensity/RPE rest time
    Rhomboids raise - hold on top 2s 3 10 60 https://www.youtube.com/watch?v=dR2BzcvN7FY
    Bench press - slingshot 5 3 75% 3-5min https://www.youtube.com/watch?v=blFayogMDuM
    hairline press 4 6 RPE8 2min https://www.youtube.com/watch?v=AADM0pLkDmg
    Dumbbell triceps extension 4 10-12 RPE8 90 https://www.youtube.com/watch?v=MO_03opCc0g
    seated rope row to neck 4 10-12 RPE8 90 https://www.youtube.com/watch?v=i2tnI4Jam50
    seated cable row - wide grip 4 10-12 RPE8 90 https://www.youtube.com/watch?v=YKAeU55CkVk Total set: 24
    BLOCK 2: INCREASE STRENGTH FOR BENCH PRESS
    INCREASE STRENGTH FOR BENCH PRESS
    UPPER 1 Video Note
    Exercise Set Rep Intensity/RPE Rest Time
    sternum chin up 3 12 90 https://www.youtube.com/watch?v=58QkcGVA12A
    Bench press 6 5,3,2,5,3,2 72,5-80-87,5% infinity https://www.youtube.com/watch?v=lQqWc8WaOU0
    dumbbell floor press 5 8 RPE8,5 2min https://www.youtube.com/watch?v=QKYbAC49hCg
    Lat pull down 4 10-12 RPE9 90 https://www.youtube.com/watch?v=CAwf7n6Luuc
    dips for triceps - weighted 4 10-12 RPE8 2min https://www.youtube.com/watch?v=2z8JmcrW-As Total set: 22

    LOWER 1 Video Note


    Exercise Set Rep Intensity/RPE Rest Time
    seated good morning - kettlebell 3 10 RPE8 90 https://www.youtube.com/watch?v=cJWYiUkiWrE
    Semi sumo block pull 10cm 7 3 85% infinity https://www.youtube.com/watch?v=jNIUXckSaDA
    hack squat 4 8 RPE9 3min https://www.youtube.com/watch?v=KDFzmSLDN0s
    Leg extension 4 10-12 RPE9 2min https://www.youtube.com/watch?v=ljO4jkwv8wQ
    Plank - weighted 3 Fail 75 https://www.youtube.com/watch?v=pSHjTRCQxIw Total set: 21

    UPPER 2 Video Note


    Exercise Set Rep Intensity/RPE Rest Time
    trap 3 raise 3 10-12 60 https://www.youtube.com/watch?v=qLLJWmHlYZQ
    Over Head Press 5 6 RPE8 3-5min https://www.youtube.com/watch?v=_RlRDWO2jfg
    Push press 5 4 RPE8 3min https://www.youtube.com/watch?v=iaBVSJm78ko
    Lateral raise 4 15 60 https://www.youtube.com/watch?v=3VcKaXpzqRo
    Hammer curl 4 10-12 RPE9 90 https://www.youtube.com/watch?v=zC3nLlEvin4&t=8s
    Leg raise 4 15-20 45 https://www.youtube.com/watch?v=X-ACS9vpRyU Total set: 25

    LOWER 2 Video Note


    Exercise Set Rep Intensity/RPE Rest Time
    Hip Bridge 3 30 45 https://www.youtube.com/watch?v=mmveFKdpknI
    Squat 5 4 77,5% infinity https://www.youtube.com/watch?v=Mf5cqAKdTPQ
    goblet squat 4 8-10 RPE8 2-3min https://www.youtube.com/watch?v=MeIiIdhvXT4
    Stiff leg deadlift - dumbbell 4 12 RPE8,5 2-3min https://www.youtube.com/watch?v=eDFAAb6vJH4
    Leg press - wide stance 4 8-10 RPE9 2-3min https://www.youtube.com/watch?v=h2kbOnuRfjo
    Crunch 3 15-20 60 Total set: 23

    UPPER 3 Video Note


    Exercise Set Rep Intensity/RPE Rest Time
    Incline bench press 5 3 80% infinity https://www.youtube.com/watch?v=SrqOu55lrYU
    push up 4 20 90 https://www.youtube.com/watch?v=IODxDxX7oi4
    pull up 4 10 60 https://www.youtube.com/watch?v=eGo4IYlbE5g
    arnold Z press 4 8-10 RPE8 90 https://www.youtube.com/watch?v=YbRZfkbir-w
    lateral raise 4 15-20 60 https://www.youtube.com/watch?v=q5sNYB1Q6aM
    Farmer walk 3 100 steps 60 https://www.youtube.com/watch?v=Fkzk_RqlYig Total set: 24
    BLOCK 2: INCREASE STRENGTH FOR BENCH PRESS
    INCREASE STRENGTH FOR BENCH PRESS
    UPPER 1 Video Note
    Exercise Set Rep Intensity/RPE Rest Time
    Lateral raise 3 15 60 https://www.youtube.com/watch?v=3VcKaXpzqRo
    Bench press 6 3,2,1,3,2,1 82,5-87,5-92,5% infinity https://www.youtube.com/watch?v=lQqWc8WaOU0
    dumbbell chest fly 5 8 RPE9 90 https://www.youtube.com/watch?v=eozdVDA78K0
    Incline dumbbell bench press - deep ROM 5 8 RPE9 3min https://www.youtube.com/watch?v=SCMf6Iy8_eo
    push up 4 20 2min https://www.youtube.com/watch?v=IODxDxX7oi4 Total set: 23

    LOWER 1 Video Note


    Exercise Set Rep Intensity/RPE Rest Time
    Squat 5 3 85% infinity https://www.youtube.com/watch?v=Mf5cqAKdTPQ
    Romanian deadlift 4 7 RPE8,5 2-3min https://www.youtube.com/watch?v=2SHsk9AzdjA
    hip extension 4 12 2min https://www.youtube.com/watch?v=ZRar3mBCdmA
    Lying leg curl 4 10-12 RPE9 75 https://www.youtube.com/watch?v=ELOCsoDSmrg
    hip abduction 3 10-12 RPE9 75 https://www.youtube.com/watch?v=-seSnS4N8Xo Total set: 20

    UPPER 2 Video Note


    Exercise Set Rep Intensity/RPE Rest Time
    Bench press - close grip - pause 2s 5 3 80% 3-5min https://www.youtube.com/watch?v=lQqWc8WaOU0
    barbell pin press 4 8 RPE9 2-3min https://www.youtube.com/watch?v=RfHsttmnKs4
    trap 3 raise 4 10 60 https://www.youtube.com/watch?v=qLLJWmHlYZQ
    military press 4 5 RPE8 2-3min https://www.youtube.com/watch?v=2yjwXTZQDDI
    pec deck 3 10-12 60 https://www.youtube.com/watch?v=JJitfZKlKk4
    lateral raise 3 15 60 https://www.youtube.com/watch?v=q5sNYB1Q6aM Total set: 23

    LOWER 2 Video Note


    Exercise Set Rep Intensity/RPE Rest Time
    Sumno deadlift 5 3 85% 180 https://www.youtube.com/watch?v=cDlOSfu-zHY
    Front squat - heel elevated 5 8 RPE8 120 https://www.youtube.com/watch?v=D-pYf8J1LB0
    leg press 4 8 RPE8 90 https://www.youtube.com/watch?v=GvRgijoJ2xY
    single leg hip bridge 4 20 2min https://www.youtube.com/watch?v=fDxl-0uZMJo
    leg curl 4 12 60 https://www.youtube.com/watch?v=6y_GEg3YFC0 Total set: 22

    UPPER 3 Video Note


    Exercise Set Rep Intensity/RPE Rest Time
    A1 Straight arms rope pull down 3 10 10 https://www.youtube.com/watch?v=aXTKdnCIyWA
    A2 incline dumbbell pull over 3 10 10 https://www.youtube.com/watch?v=Ydpy886udzo
    A3 pronated curl 3 10 3min https://www.youtube.com/watch?v=fKT6fruxK0E
    B1 Arnold Z press 4 10 RPE8 10 https://www.youtube.com/watch?v=YbRZfkbir-w
    B2 Hairline press 4 10 RPE8 3min https://www.youtube.com/watch?v=AADM0pLkDmg
    C1 Barbell curl 4 6 RPE8 10 https://www.youtube.com/watch?v=QZEqB6wUPxQ
    C2 chin up 4 10 90 https://www.youtube.com/watch?v=brhRXlOhsAM Total set: 25
    BLOCK 2: INCREASE STRENGTH FOR BENCH PRESS - TEST 1RM
    INCREASE STRENGTH FOR BENCH PRESS
    UPPER 1 Video Note
    Exercise Set Rep Intensity/RPE Rest Time
    Bench press 6 4,3,2,4,3,2 75-80-85% infinity https://www.youtube.com/watch?v=lQqWc8WaOU0
    Bench press 2 15-20 3min https://www.youtube.com/watch?v=lQqWc8WaOU0
    standing dummbell arnold press 4 10 RPE7 90 https://www.youtube.com/watch?v=3ml7BH7mNwQ
    A1 rope triceps push down 3 20 10 https://youtu.be/TEH_5nJu6TA
    A2 cable curl 3 20 75 https://www.youtube.com/watch?v=AsAVbj7puKo Total set: 18

    LOWER 1 Video Note


    Exercise Set Rep Intensity/RPE Rest Time
    Deadlift 4 4 70% 120 https://www.youtube.com/watch?v=YeZ9T2DVHLI
    Front squat 4 10 RPE7 120 https://www.youtube.com/watch?v=7pyxT5hqmQY
    Leg press 4 10 RPE7 90 https://www.youtube.com/watch?v=IZxyjW7MPJQ
    A1 leg extension 3 15 10 https://www.youtube.com/watch?v=YyvSfVjQeL0
    A2 leg curl 3 15 60 https://www.youtube.com/watch?v=ELOCsoDSmrg Total set: 18

    Test 1RM Bench Press Video Note


    Exercise Set Rep Intensity/RPE Rest Time
    A1 Inverted row 3 15-20 20 https://www.youtube.com/watch?v=hXTc1mDnZCw
    A2 Push up 3 15-20 20 https://www.youtube.com/watch?v=IODxDxX7oi4
    A3 Zottman curl 3 15-20 2min https://www.youtube.com/watch?v=0d13tURWB1g
    1 5 50% 1min
    1 4 60% 2min
    2 3 70% 2min
    Bench press 2 2 80% 3-5min https://www.youtube.com/watch?v=lQqWc8WaOU0
    1 1 90% Infinity
    1 1 95% Infinity
    1 1 100% Infinity Total set: 18

    LOWER 2 Video Note


    Exercise Set Rep Intensity/RPE Rest Time
    Front squat 4 8 RPE7 3min https://www.youtube.com/watch?v=7pyxT5hqmQY
    Romanian deadlift barbell 4 7 RPE7 3-5min https://www.youtube.com/watch?v=2SHsk9AzdjA
    leg curl 3 15 RPE7 2min https://www.youtube.com/watch?v=ELOCsoDSmrg
    calf raise 3 40 1min https://www.youtube.com/watch?v=-qsRtp_PbVM Total set: 14

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