Pana bench & FBEOD

George T.

Unlock your bench press potential with the Pana 4-week Bench Strength Program! Designed for two training days each week, this focused regimen utilizes the barbell bench press to build raw strength and muscle endurance in your chest, triceps, and front delts. Over the course of four weeks, you'll progressively increase intensity and volume, culminating in a test day to measure your gains. Perfect for those with a garage gym setup, this program will help you crush your personal bests and elevate your lifting game!

Mass and bench

You can switch Weighted pull ups with like deadlift or some back movement you prefer

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Seated Row (Cable)

Hack Squat

Tricep Extension (Cable)

Lateral Raise (Cable)

Leg Curl

Instead of 3sets using RPE’s, 
You can just do one Max rep based on how warm ups feel. From @98-105%

Squat (Paused)

Seated Wide-Grip Row (Cable)

Romanian Deadlift (Barbell)

Shoulder Press (Machine)

Lateral Raise (Dumbbell)

Test Day

Squat (Barbell)

Pull-Up (Weighted)

JM Press (Smith Machine)

Leg Press (45 Degrees)

Leg Extension

Kelso Shrug

Chest Press (Machine)

Bicep Curl (Machine)

Single Arm Tricep Extension (Cable)

2 reviews for Pana bench & FBEOD

George T.