Operation Bench 225 (Low Volume) V.5

Focus on progressively overloading with good form. Avoiding fatigue while maximizing muscle growth at a 3x/week frequency with low volume for most muscles.

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Week 1

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Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Train EVERYTHING yes EVERYTHING to RPE 9 and have a standardized ROM. Do NOT push past 1 RIR.

Unilateral Preacher Curl (Machine)

Unilateral Preacher Hammer Curl (Machine)

JM Press (Machine)

Seated Lateral Raise (Cable)

Upper Back Row (Machine)

Shoulder Press (Machine)

Platz Leg Press (Machine)

Unilateral Neutral-Grip Lat Pulldown

Seated Low-To-High Fly (Cable)

Unilateral Lying Leg Curl (Machine)

Unilateral Calf Raise (Machine)

Decline Sit Up (Weighted)

Neck Curl (Dumbbell)

Unilateral Tibialis Raise (Weighted)

Seated Forearm Curl (Cable)

Seated Forearm Extension Curl (Cable)

Full Body A

Unilateral Kneeling Tricep Pushdown (Cable)

Back Extension (Barbell)

Ultra Wide-Grip Lat Pulldown

Unilateral Leg Extension (Machine)

Abs Crunch (Machine)

Unilateral Reverse Pec Deck (Machine)

Hip Adductor (Machine)

Full Body B

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