July

Unleash your strength with the July workout program, a focused 3-week journey designed for those ready to elevate their lifting game. Committing just three days a week, you'll dive into a blend of explosive bodyweight movements and heavy barbell lifts, emphasizing grinding points for maximum muscle engagement. Each session hones in on foundational hypertrophy and explosive power, ensuring you build both size and strength effectively. Perfect for garage gym enthusiasts, this program will challenge you to push your limits and achieve impressive results. Get ready to transform your training!

Blast though sticking points and experience the joy of lifting! Designed specifically for bench press development, arm, leg, and back training is not included. Be sure to include these muscle groups on your own, but don’t fatigue yourself too much in order to not interfere with bench press. Meant to be added onto the end of long peaking cycles or as a transitory block, not intended for beginner lifters.

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Week 1

Week 2

Week 3

Bench Press (Barbell)

Bench Press (Dumbbell)

Pec Fly (Dumbbell)

Front Raise

Main Bench Practice

Long Pause Bench Press

Incline Bench Press (Dumbbell)

Seated Dip (Machine)

Chest Fly (Machine)

Tricep Extension (Cable)

Foundational Hypertrophy

Push Up

Pin Press Bench (Barbell)

Spoto Press

Skull Crusher (Barbell)

Breaking Point Emphasis

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