Alchemical Secrets: Bench Press of Thule

Greetings, knight. You have acquired the mythical Scroll of Pressing. It contains a mystery as ancient as the gods. In the light of the Midnight Sun appear words written in ice blue ink: 

Vril is stored in the yoke

This is a program for people in love with natural bodybuilding who want to increase their horizontal and vertical presses, but don't want to run a powerlifting or a "powerbuilding" program. It's for lifters who don't want to stop bodybuilding but still want to hit bigger numbers, which helps in building big chest and shoulders a lot! It's directly inspired by nSuns upper 1 day.

It shouldn't be run for more than 8-12 weeks. Running this once should help you progress on the chest and shoulders if they are lacking. If you are a natural bodybuilder, I know you should run a program for years or possibly forever! But this program is meant to heavily bias chest and shoulders so use this as a tool to catch up.

If you commit to this program, remember to test your one rep max once in a while and edit the one rep max, so the app can calculate you accurate weights to use.

Chest and shoulders are heavily biased and therefore a lot of work on other exercises targeting for example lats and triceps has been toned down (from 3 or 4 sets to 2), but you will definitely not lose your gains. It's a small sacrifice for huge gains elsewhere! You will most likely still make gains, just a little bit slower.

Upper chest is not directly isolated because of the sheer volume from bench press, but you can swap the pec dec for an incline press if your shoulders will allow it.

If you experience any shoulder problems, quit this program. Shoulder injuries can be for a lifetime.

Btw, relatively low reps on ab exercises are great. It's a fun and effective way to exercise your abs on the day you deadlift.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Face Pull

Power Shrug

Squat (Barbell)

Romanian Deadlift (Barbell)

Single Leg Calf Raise

Lower + Traps

Bench Press (Barbell)

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Pull-Up (Neutral Grip, Weighted)

V-Handle Tricep Pushdown (Cable)

Seated Wide-Grip Row (Cable)

Incline Curl (Dumbbell)

Hammer Curl

Upper

Pull-Up (Weighted)

Pec Deck (Machine)

Kroc Row

Bicep Curl (Barbell)

Deadlift (Barbell)

Leg Extension

Reverse Bicep Curl (EZ Bar)

Roman Chair Sit Up

Lower + Forearms

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