8 week bench/deadlift/squat Prog 

Tired of hitting plateaus, wanting more progression, come join me!

Aimed at isolating heavy main lifts like bench presses, squats, and deadlifts to dedicated days to reduce fatigue on lower back. 2 days focused more on chest to improve chest gains for those who are less blessed in the Chest gains genes dept like me.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Supported Row (Machine)

Lying Tricep Extension (Barbell)

Hammer Curl (Dumbbell)

Upper A (Bench Focus)

Squat (Barbell)

Hip Thrust (Machine)

Leg Extension

Seated Calf Raise

Lower A (Squat Focus)

Band Pull Apart

Seated Shoulder Press (Dumbbell)

Bench Press (Paused)

Lat Pulldown

Lateral Raise (Cable)

Tricep Rope Push Down (Cable)

Upper B (Volume & Dumbbells)

Deadlift (Barbell)

Leg Press

Leg Curl

Face Pull

Lower B (Deadlift Focus)

Seated Dip (Machine)

Seated Row (Cable)

Overhead Tricep Extension (Cable)

Preacher Curl (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Military Press (Barbell)

Bench Press (Close Grip)

Chest Fly (Cable)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Upper B (Upper Chest Focus)

Romanian Deadlift (Dumbbell)

Walking Lunge (Dumbbell)

Rear Delt Fly (Machine)

Base Building

Variation Switch

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