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Bench Specialization part 2 volume block
by Jonas M.
27 athletes joined
Program Description
Program is based on modern periodization. The main exercise (bench press) is varied to not get stale and is used in a linear progression style with DUP. The accesories are volumizing and increasing in effort until deload. This is a 4 part program. This is part 2, a volume phase where volume and intensity increases for bench press. Accesories increase in volume and effort until the last week you take an all out set which can then be used as a benchmark for the rest of the program. It is recommended to always start the program with the intro block, then run the volume block atleast once. The volume block can be run multiple times. Then an intensification block and at last a peaking block to test 1RM on bench press. You can substitute the bench variations for other ones depending on weaknesses. Always bench with a 1s pause. Always bench paused with atleast a 3s pause.
Program Overview
Level
Intermediate, Novice, Advanced
Goal
Bodybuilding, Powerbuilding, Powerlifting
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
70 minutes
Created
Jan 18, 2024 05:06
Last Edited
Jun 16, 2024 08:16
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Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
75%
2
Pendlay Row
3 Sets
1 Set
6-8 Reps
6-8 Reps
@7
@8
3
Pec Deck (Machine)
3 Sets
1 Set
10-12 Reps
10-12 Reps
@7
@8
4
Dip (Assisted)
3 Sets
1 Set
10-15 Reps
10-15 Reps
@7
@8
5
Cable Crunch
4 Sets
15-20 Reps
@8
Day 2
1
Spoto Press
4 Sets
10 Reps
65%
2
Chest Supported Row (Dumbbell)
3 Sets
1 Set
8-10 Reps
8-10 Reps
@7
@8
3
Lat Pulldown
3 Sets
1 Set
8-12 Reps
8-12 Reps
@7
@8
4
Hammer Curl
3 Sets
1 Set
12-15 Reps
12-15 Reps
@7
@8
5
Back Extension (Weighted)
3 Sets
10-15 Reps
@7
Day 3
1
Bench Press (Paused)
1 Set
1 Set
2 Sets
3 Reps
3 Reps
3 Reps
@6
@7
@8
2
Bench Press (Close Grip)
3 Sets
6 Reps
@7
3
Seated Shoulder Press (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@7
@8
4
Preacher Curl (Barbell)
3 Sets
1 Set
10-12 Reps
10-12 Reps
@7
@8
5
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
@8
6
Face Pull
4 Sets
15-20 Reps
@8
Day 4
1
Squat (Barbell)
1 Set
3 Sets
3 Reps
6 Reps
82%
75%
2
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
5 Reps
82%
75%
3
Leg Raise (Captain's Chair)
3 Sets
1 Set
15-20 Reps
15-20 Reps
@7
@8
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@7
5
Standing Calf Raise
4 Sets
10-15 Reps
@8
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
78%
2
Pendlay Row
4 Sets
6-8 Reps
@8
3
Pec Deck (Machine)
4 Sets
10-12 Reps
@8
4
Dip (Assisted)
4 Sets
10-15 Reps
@8
5
Cable Crunch
4 Sets
15-20 Reps
@8
Day 2
1
Spoto Press
4 Sets
10 Reps
68%
2
Chest Supported Row (Dumbbell)
4 Sets
8-10 Reps
@8
3
Lat Pulldown
4 Sets
8-12 Reps
@8
4
Hammer Curl
4 Sets
12-15 Reps
@8
5
Back Extension (Weighted)
3 Sets
10-15 Reps
@7
Day 3
1
Bench Press (Paused)
1 Set
1 Set
2 Sets
3 Reps
3 Reps
3 Reps
@6
@7
@8
2
Bench Press (Close Grip)
4 Sets
6 Reps
@8
3
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
@8
4
Preacher Curl (Barbell)
4 Sets
10-12 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@9
6
Face Pull
3 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@9
Day 4
1
Squat (Barbell)
1 Set
3 Sets
3 Reps
7 Reps
83%
75%
2
Deadlift (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
83%
75%
3
Leg Raise (Captain's Chair)
4 Sets
15-20 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
4 Sets
10-15 Reps
@7
5
Standing Calf Raise
4 Sets
10-15 Reps
@8
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
82%
2
Pendlay Row
3 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
3
Pec Deck (Machine)
3 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
4
Dip (Assisted)
3 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
5
Cable Crunch
3 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@9
Day 2
1
Spoto Press
4 Sets
8 Reps
75%
2
Chest Supported Row (Dumbbell)
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
3
Lat Pulldown
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
4
Hammer Curl
3 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
5
Back Extension (Weighted)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@7
@8
Day 3
1
Bench Press (Paused)
4 Sets
3 Reps
@8
2
Bench Press (Close Grip)
3 Sets
1 Set
6 Reps
6 Reps
@8
@9
3
Seated Shoulder Press (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
4
Preacher Curl (Barbell)
3 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
5
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
@9
6
Face Pull
4 Sets
15-20 Reps
@9
Day 4
1
Squat (Barbell)
1 Set
4 Sets
3 Reps
7 Reps
85%
75%
2
Deadlift (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
85%
80%
3
Leg Raise (Captain's Chair)
4 Sets
15-20 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
4 Sets
10-15 Reps
@8
5
Standing Calf Raise
5 Sets
10-15 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
AMRAP
85%
2
Pendlay Row
3 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@10
3
Pec Deck (Machine)
3 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@10
4
Dip (Assisted)
3 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
5
Cable Crunch
3 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@10
Day 2
1
Spoto Press
4 Sets
8 Reps
78%
2
Chest Supported Row (Dumbbell)
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@10
3
Lat Pulldown
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
4
Hammer Curl
3 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
5
Back Extension (Weighted)
4 Sets
10-15 Reps
@8
Day 3
1
Bench Press (Paused)
1 Set
AMRAP
90%
2
Bench Press (Close Grip)
1 Set
3 Sets
6 Reps
6 Reps
@9
@8
3
Seated Shoulder Press (Dumbbell)
1 Set
3 Sets
8-12 Reps
8-12 Reps
@10
@9
4
Preacher Curl (Barbell)
1 Set
3 Sets
10-12 Reps
10-12 Reps
@10
@9
5
Lateral Raise (Dumbbell)
1 Set
4 Sets
15-20 Reps
15-20 Reps
@10
@9
6
Face Pull
1 Set
4 Sets
15-20 Reps
15-20 Reps
@10
@9
Day 4
1
Squat (Barbell)
1 Set
4 Sets
3 Reps
6 Reps
90%
82%
2
Deadlift (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
90%
83%
3
Leg Raise (Captain's Chair)
1 Set
3 Sets
15-20 Reps
15-20 Reps
@10
@9
4
Bulgarian Split Squat (Dumbbell)
1 Set
3 Sets
10-15 Reps
10-15 Reps
@9
@8
5
Standing Calf Raise
5 Sets
10-15 Reps
@10
Day 1
1
Bench Press (Barbell)
2 Sets
3 Reps
75%
2
Pendlay Row
2 Sets
6-8 Reps
@6
3
Pec Deck (Machine)
2 Sets
10-12 Reps
@6
4
Dip (Assisted)
2 Sets
10-15 Reps
@6
5
Cable Crunch
2 Sets
15-20 Reps
@6
Day 2
1
Spoto Press
2 Sets
5 Reps
70%
2
Chest Supported Row (Dumbbell)
2 Sets
8-10 Reps
@6
3
Lat Pulldown
2 Sets
8-12 Reps
@6
4
Hammer Curl
2 Sets
12-15 Reps
@6
5
Back Extension (Weighted)
2 Sets
10-15 Reps
@6
Day 3
1
Bench Press (Paused)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@6
@6
@6
2
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
@6
3
Preacher Curl (Barbell)
2 Sets
10-12 Reps
@6
4
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
@6
5
Face Pull
2 Sets
15-20 Reps
@6
Day 4
1
Squat (Barbell)
2 Sets
3 Reps
70%
2
Deadlift (Barbell)
2 Sets
3 Reps
70%
3
Leg Raise (Captain's Chair)
2 Sets
15-20 Reps
@7
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10-15 Reps
@6
5
Standing Calf Raise
3 Sets
10-15 Reps
@7