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Josh Bryant inspired bench program

by Gruba
8 athletes joined
5.0
(1 rating)

Program Description

Program inspired by the training principles of Josh Bryant, designed to break bench press plateaus through focus on weak points, hypertrophy, and holistic development of pressing speed and power. Squats are featured twice per week, with sufficient leg development work. Upper back and shoulders have enough volume dedicated to them as well. Deadlift is put on autoregulation - every workout you get a rep bencmark, and for every rep that you overshoot it, you add 1% to the weight next week.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 20, 2025 01:01
  • Last Edited
    Oct 07, 2025 03:31

Summary

Unlock your bench press potential with this 12-week program inspired by Josh Bryant. Designed for dedicated lifters, this four-day-a-week regimen focuses on heavy lifts, speed work, and targeted assistance exercises to build strength and muscle in your chest, triceps, and shoulders. Each session combines foundational movements like the barbell bench press and squat with specialized techniques such as long pause benching and weighted dips, ensuring comprehensive development. Elevate your performance and achieve your lifting goals with structured intensity and expert guidance!
Muscle Engagement
Front
Back
MuscleSet
Chest
16.1%
Triceps
14.6%
Quadriceps
10.4%
Front Delts
9.9%
Upper Back
8.7%
Glutes
8.1%
Hamstrings
5.7%
Rear Delts
5.6%
Lats
5.4%
Biceps
4.8%
Abs
4.6%
Middle Delts
2.9%
Adductors
2%
Lower Back
1.2%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
85%
2A
Speed Bench Press
7
4 reps
65%
2B
Bent Over Row (Dumbbell)
7
6 reps
RPE 8
3
Long Pause Bench Press
3
2 reps
RPE 8
4
Weighted Dips
3
5-8 reps
RPE 9
5
Chest Fly (Cable)
3
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
87%
2A
Speed Bench Press
7
4 reps
65%
2B
Bent Over Row (Dumbbell)
7
6 reps
RPE 8
3
Long Pause Bench Press
3
2 reps
RPE 8
4
Weighted Dips
3
5-8 reps
RPE 9
5
Chest Fly (Cable)
3
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
89%
2A
Speed Bench Press
7
4 reps
65%
2B
Bent Over Row (Dumbbell)
7
6 reps
RPE 8
3
Long Pause Bench Press
3
2 reps
RPE 8
4
Weighted Dips
3
5-8 reps
RPE 9
5
Chest Fly (Cable)
3
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
65%
2A
Speed Bench Press
5
4 reps
65%
2B
Bent Over Row (Dumbbell)
5
6 reps
RPE 7
3
Long Pause Bench Press
2
2 reps
RPE 7
4
Weighted Dips
2
5-8 reps
RPE 7
5
Chest Fly (Cable)
2
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
92%
2A
Speed Bench Press
6
3 reps
75%
2B
Bent Over Row (Dumbbell)
6
6 reps
RPE 8
3
Long Pause Bench Press
3
2 reps
RPE 8
4
Weighted Dips
3
5-8 reps
RPE 9
5
Chest Fly (Cable)
3
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
94%
2A
Speed Bench Press
6
3 reps
75%
2B
Bent Over Row (Dumbbell)
6
6 reps
RPE 8
3
Long Pause Bench Press
3
2 reps
RPE 8
4
Weighted Dips
3
5-8 reps
RPE 9
5
Chest Fly (Cable)
3
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
96%
2A
Speed Bench Press
6
3 reps
75%
2B
Bent Over Row (Dumbbell)
6
6 reps
RPE 8
3
Long Pause Bench Press
3
2 reps
RPE 8
4
Weighted Dips
3
5-8 reps
RPE 9
5
Chest Fly (Cable)
3
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
85%
2A
Speed Bench Press
7
4 reps
65%
2B
Bent Over Row (Dumbbell)
7
6 reps
RPE 8
3
Long Pause Bench Press
3
2 reps
RPE 8
4
Weighted Dips
3
5-8 reps
RPE 9
5
Chest Fly (Cable)
3
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
99%
2A
Speed Bench Press
5
2 reps
85%
2B
Bent Over Row (Dumbbell)
5
6 reps
RPE 8
3
Long Pause Bench Press
3
2 reps
RPE 8
4
Weighted Dips
3
5-8 reps
RPE 9
5
Chest Fly (Cable)
3
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
2A
Speed Bench Press
5
2 reps
85%
2B
Bent Over Row (Dumbbell)
5
6 reps
RPE 8
3
Long Pause Bench Press
3
2 reps
RPE 8
4
Weighted Dips
3
5-8 reps
RPE 9
5
Chest Fly (Cable)
3
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
2A
Speed Bench Press
5
2 reps
85%
2B
Bent Over Row (Dumbbell)
5
6 reps
RPE 8
3
Long Pause Bench Press
3
2 reps
RPE 8
4
Weighted Dips
3
5-8 reps
RPE 9
5
Chest Fly (Cable)
3
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
85%
2A
Speed Bench Press
7
4 reps
65%
2B
Bent Over Row (Dumbbell)
7
6 reps
RPE 8
3
Long Pause Bench Press
3
2 reps
RPE 8
4
Weighted Dips
3
5-8 reps
RPE 9
5
Chest Fly (Cable)
3
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
4
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 8
4
Face Pull
3
12 reps
RPE 7
5
Lying Leg Raise
3
40 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
77%
2
Bench Press (Close Grip)
4
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 8
4
Face Pull
3
12 reps
RPE 7
5
Lying Leg Raise
3
40 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Bench Press (Close Grip)
4
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 8
4
Face Pull
3
12 reps
RPE 7
5
Lying Leg Raise
3
40 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
60%
2
Bench Press (Close Grip)
3
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 8
4
Face Pull
2
12 reps
RPE 7
5
Lying Leg Raise
3
40 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
3 reps
5 reps
85%
75%
2
Bench Press (Close Grip)
4
4 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 8
4
Face Pull
3
12 reps
RPE 7
5
Lying Leg Raise
3
40 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
3 reps
4 reps
87%
77%
2
Bench Press (Close Grip)
4
4 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 8
4
Face Pull
3
12 reps
RPE 7
5
Lying Leg Raise
3
40 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
3 reps
4 reps
90%
80%
2
Bench Press (Close Grip)
4
4 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 8
4
Face Pull
3
12 reps
RPE 7
5
Lying Leg Raise
3
40 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
60%
2
Bench Press (Close Grip)
3
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 8
4
Face Pull
2
12 reps
RPE 7
5
Lying Leg Raise
3
40 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
5 reps
90%
80%
2
Bench Press (Close Grip)
5
3 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 8
4
Face Pull
3
12 reps
RPE 7
5
Lying Leg Raise
3
40 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
5 reps
93%
82%
2
Bench Press (Close Grip)
5
3 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 8
4
Face Pull
3
12 reps
RPE 7
5
Lying Leg Raise
3
40 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
5 reps
93%
82%
2
Bench Press (Close Grip)
5
3 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 8
4
Face Pull
3
12 reps
RPE 7
5
Lying Leg Raise
3
40 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
60%
2
Bench Press (Close Grip)
3
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 8
4
Face Pull
2
12 reps
RPE 7
5
Lying Leg Raise
3
40 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
5
3 reps
RPE 8
2
Overhead Press (Barbell)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
4
Seated Row (Cable)
4
10 reps
RPE 7
5A
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
5B
Band Pull Apart
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
5
3 reps
RPE 8
2
Overhead Press (Barbell)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
4
Seated Row (Cable)
4
10 reps
RPE 7
5A
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
5B
Band Pull Apart
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
5
3 reps
RPE 8
2
Overhead Press (Barbell)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
4
Seated Row (Cable)
4
10 reps
RPE 7
5A
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
5B
Band Pull Apart
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
3
3 reps
RPE 7
2
Overhead Press (Barbell)
3
8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
4
Seated Row (Cable)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
6A
Tricep Rope Push Down (Cable)
2
10 reps
RPE 7
6B
Band Pull Apart
2
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
5
2 reps
RPE 8
2
Overhead Press (Barbell)
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Seated Row (Cable)
4
10 reps
RPE 7
5A
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
5B
Band Pull Apart
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
5
2 reps
RPE 8
2
Overhead Press (Barbell)
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Seated Row (Cable)
4
10 reps
RPE 7
5A
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
5B
Band Pull Apart
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
5
2 reps
RPE 8
2
Overhead Press (Barbell)
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Seated Row (Cable)
4
10 reps
RPE 7
5A
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
5B
Band Pull Apart
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
3
3 reps
RPE 7
2
Overhead Press (Barbell)
3
8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
4
Seated Row (Cable)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
6A
Tricep Rope Push Down (Cable)
2
10 reps
RPE 7
6B
Band Pull Apart
2
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
5
1 reps
RPE 8
2
Overhead Press (Barbell)
1
1
2
8 reps
6 reps
3 reps
RPE 8
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Seated Row (Cable)
4
10 reps
RPE 7
5A
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
5B
Band Pull Apart
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
4
1
1 reps
3 reps
RPE 9
RPE 7
2
Overhead Press (Barbell)
1
1
2
8 reps
6 reps
3 reps
RPE 8
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Seated Row (Cable)
4
10 reps
RPE 7
5A
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
5B
Band Pull Apart
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
4
1
1 reps
3 reps
RPE 9
RPE 7
2
Overhead Press (Barbell)
1
1
2
8 reps
6 reps
3 reps
RPE 8
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
4
Seated Row (Cable)
4
10 reps
RPE 7
5A
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
5B
Band Pull Apart
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
3
3 reps
RPE 7
2
Overhead Press (Barbell)
3
8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
4
Seated Row (Cable)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
6A
Tricep Rope Push Down (Cable)
2
10 reps
RPE 7
6B
Band Pull Apart
2
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
3 reps
70%
2
Deadlift (Barbell)
1
AMRAP
70%
3
Spoto Press
4
3 reps
RPE 8
4
Squat (Paused)
3
6 reps
65%
5A
21s (EZ Bar)
3
21 reps
RPE 8
5B
Band Pull Apart
3
30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
3 reps
70%
2
Deadlift (Barbell)
1
AMRAP
70%
3
Spoto Press
4
3 reps
RPE 8
4
Squat (Paused)
3
6 reps
65%
5A
21s (EZ Bar)
3
21 reps
RPE 8
5B
Band Pull Apart
3
30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
70%
2
Deadlift (Barbell)
1
AMRAP
70%
3
Spoto Press
4
3 reps
RPE 8
4
Squat (Paused)
3
6 reps
65%
5A
21s (EZ Bar)
3
21 reps
RPE 8
5B
Band Pull Apart
3
30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
65%
2
Deadlift (Barbell)
1
AMRAP
65%
3
Spoto Press
4
3 reps
RPE 8
4
Squat (Paused)
3
6 reps
65%
5A
21s (EZ Bar)
3
21 reps
RPE 8
5B
Band Pull Apart
3
30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
70%
2
Deadlift (Barbell)
1
AMRAP
70%
3
Spoto Press
4
3 reps
RPE 8
4
Squat (Paused)
3
6 reps
65%
5A
21s (EZ Bar)
3
21 reps
RPE 8
5B
Band Pull Apart
3
30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
70%
2
Deadlift (Barbell)
1
AMRAP
70%
3
Spoto Press
4
3 reps
RPE 8
4
Squat (Paused)
3
6 reps
65%
5A
21s (EZ Bar)
3
21 reps
RPE 8
5B
Band Pull Apart
3
30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
70%
2
Deadlift (Barbell)
1
AMRAP
70%
3
Spoto Press
4
3 reps
RPE 8
4
Squat (Paused)
3
6 reps
65%
5A
21s (EZ Bar)
3
21 reps
RPE 8
5B
Band Pull Apart
3
30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
65%
2
Deadlift (Barbell)
1
AMRAP
65%
3
Spoto Press
4
3 reps
RPE 8
4
Squat (Paused)
3
6 reps
65%
5
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 8
6A
21s (EZ Bar)
3
21 reps
RPE 8
6B
Band Pull Apart
3
30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
70%
2
Deadlift (Barbell)
1
AMRAP
70%
3
Spoto Press
4
3 reps
RPE 8
4
Squat (Paused)
3
6 reps
65%
5A
21s (EZ Bar)
3
21 reps
RPE 8
5B
Band Pull Apart
3
30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
70%
2
Deadlift (Barbell)
1
AMRAP
70%
3
Spoto Press
4
3 reps
RPE 8
4
Squat (Paused)
3
6 reps
65%
5A
21s (EZ Bar)
3
21 reps
RPE 8
5B
Band Pull Apart
3
30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
70%
2
Deadlift (Barbell)
1
AMRAP
70%
3
Spoto Press
4
3 reps
RPE 8
4
Squat (Paused)
3
6 reps
65%
5A
21s (EZ Bar)
3
21 reps
RPE 8
5B
Band Pull Apart
3
30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
65%
2
Deadlift (Barbell)
1
AMRAP
65%
3
Spoto Press
4
3 reps
RPE 8
4
Squat (Paused)
3
6 reps
65%
5
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 8
6A
21s (EZ Bar)
3
21 reps
RPE 8
6B
Band Pull Apart
3
30 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
3 Reps
85%
2A
Speed Bench Press
7 Sets
4 Reps
65%
2B
Bent Over Row (Dumbbell)
7 Sets
6 Reps
@8
3
Long Pause Bench Press
3 Sets
2 Reps
@8
4
Weighted Dips
3 Sets
5-8 Reps
@9
5
Chest Fly (Cable)
3 Sets
10 Reps
@7
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@7
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
75%
2
Bench Press (Close Grip)
4 Sets
5 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
4 Sets
6 Reps
@8
4
Face Pull
3 Sets
12 Reps
@7
5
Lying Leg Raise
3 Sets
40 Reps
@10
Day 3
1
Pin Press Bench (Barbell)
5 Sets
3 Reps
@8
2
Overhead Press (Barbell)
4 Sets
8 Reps
@8
3
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@8
4
Seated Row (Cable)
4 Sets
10 Reps
@7
5A
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@7
5B
Band Pull Apart
3 Sets
20 Reps
@8
Day 4
1
Deadlift (Deficit)
5 Sets
3 Reps
70%
2
Deadlift (Barbell)
1 Set
AMRAP
70%
3
Spoto Press
4 Sets
3 Reps
@8
4
Squat (Paused)
3 Sets
6 Reps
65%
5A
21s (EZ Bar)
3 Sets
21 Reps
@8
5B
Band Pull Apart
3 Sets
30 Reps
@9
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
GrubaAge 40, Man
a day ago
3 weeks complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
It just works. I can't explain it any better than that. My old 2 and 3 rep maxes are about to become 5 rep maxes accross the board.