Operation Bench 225 (Low Volume) V.6

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

Week 2

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)

Kelso Shrug (Machine)

Platz Leg Press (Machine)

Neutral High-Incline Press (Machine)

Unilateral Neutral-Grip Lat Pulldown

Abs Crunch (Machine)

Unilateral Lying Leg Curl (Machine)

Unilateral Calf Raise (Machine)

Neck Curl (Dumbbell)

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)

Hip Adductor (Machine)

Full Body B

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