Callahan’s Explosion

This is a short ultra intense Powerbuilding micro cycle. 

It’s a bench press specialization program combined with an emphasis on hypertrophy for the biceps and shoulders. 

It should not be run for more than 4 weeks without a de load or progress will stall.

Bench press follows a simple progression from weeks 1-4. The program structure is derived from Smolov Jr; the loads have been slightly reduced for fatigue management, and an emphasis on isolation movements like the chest press has been added in exchange for some bench volume. 

The Squat and Deadlift are trained once weekly on a simple progression with one heavy single for specificity. Accessory work keep lower body hypertrophy above MEV.

Bicep and Side Deltoid isolation are brought to the extreme bordering MRV, as the secondary focus of this program is rapid aesthetic improvement in addition to the bench press strength focus.

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Week 1

Week 2

Week 3

Week 4

Compound movements should be completed with a focus on bar speed and technique. 

Squat (Barbell)

Deadlift (Barbell)

Hack Squat

Leg Curl

Leg Extension

Squat + Deadlift MEV

Bench press should be paused with an explosive eccentric 

Bench Press (Barbell)

Chest Press (Machine)

Preacher Curl (EZ Bar)

Bayesian Curl

Hammer Curl (Dumbbell)

Lateral Raise (Cable)

Lateral Raise (Dumbbell)

Bench Press + Sharms Volume

Tricep Rope Push Down (Cable)

Pec Deck (Machine)

Chest Supported Row (Machine)

Lat Pulldown

Bench Press + Pull Volume

Reduce fatigue before compound movements. First set manageable, last set to failure. 

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