ESM (Squat and Bench)

ESM is a 12 week program that has you benching 2-3x weekly, and squatting twice a week.

—The program is set up as an UPPER/LOWER + (optional) One day for Abs and Cardio, and Two days dedicated to arms/shoulders, and arms/forearms. 

 -The arm days are also split up into one day being geared more towards overall arm mass and strength, and another for carving out the details and correcting any lacking parts of arms. You will also bench close grip on optional arm days so technically you bench 4x weekly.

Schedule goes as followed 

•Weeks 1-3 - Block 1 (Foundation and Volume Accumilation)
•Week 4 - Slight recovery week to prepare for next block
•Weeks 5-8  - Block 2 (Strength Building)
•Weeks 9-11 - Block 3 (Peak work)

This program also uses different squat and bench variations to help you to have better control over heavy weight in the bottom portion of the lifts to help with overcoming and maximally controlling the bar.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bicep Curl (EZ Bar)

Alternating Hammer Curls

Run the Rack

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Rear Delt Fly (Dumbbell)

Bench Press (Close Grip)

French Press

Tricep Rope Push Down (Cable)

Arms (Mass Focus) + Shoulders

Abs + Cardio

Squat (Barbell)

Leg Press (45 Degrees)

Leg Extension

Romanian Deadlift (Dumbbell)

Leg Curl

Legs (Volume Acclamation/Speed

Arm Blaster EZ Bar Curls

Arm Blaster Dumbbell Curls

Drag Curls

Reverse Bicep Curl (EZ Bar)

Reverse Wrist Curl (Dumbbell)

Farmer's Walk (Weighted)

Arms (Sculpting) + Forearms

Squat (Paused)

Bulgarian Split Squat (Dumbbell)

Back Extension (Weighted)

Legs (Strength Output/Heavy)

Tempo Squat (Barbell)

Tempo Bench Press

Larsen Press (Barbell)

Dip (Bodyweight)

Incline Chest Fly (Dumbbell)

T-Bar Row

Lat Pulldown

Dumbbell Bench Pullover

Face Pull

Ab Wheel

Bench and Back (Speed/Volume)

Top set for Triples followed by sets of 5

Backdown 85% of Top Set Weight

Bench Press (Barbell)

Spoto Press

Incline Bench Press (Dumbbell)

Dip (Weighted)

Chest and Back (Max Output)

Chest and Back (Fatigue Lower)

Chest and Back (Max Attempt)

Legs (Max Attempt)

Chest and Back (Deload)

Legs (Deload)

Bench and Back (Deload)

Chest and Back (Block 1)

Chest and Back (Block 2)

Top set 1x3

Backdown 85% of Top Set Weight

Chest and Back (Block 3)

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