Holy grail bench (push pull with legs mixed in)

Unleash your strength with the **Holy Grail Bench** program, a comprehensive 7-week journey designed to sculpt your physique through a balanced push-pull-legs approach. With 26 training days packed into this program, you'll engage in a mix of powerlifting and bodybuilding techniques, focusing on compound lifts like the bench press and deadlift, while also incorporating hypertrophy work to maximize muscle growth. Tailored for intermediate lifters, this program requires minimal equipment, making it perfect for your garage gym setup. Get ready to elevate your training and achieve your fitness goals!

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Barbell Row

Chin-Up (Bodyweight)

Seated Dumbbell Curl

Lat Pulldown

High Row

Hanging Leg Raise

Rear Delt Fly (Cable)

Pull, quad, ham, rear delt 

Bench Press (Barbell)

Incline Chest Fly (Dumbbell)

Standing Calf Raise

Dip (Bodyweight)

Chest Press (Machine)

Seated Military Press (Smith Machine)

JM Press

Push 3’s

Deadlift (Barbell)

Pull-Up (Bodyweight)

Standing Pullover (Cable)

Incline Curl (Dumbbell)

Clamshells (Band)

Sit Up

Pull, quad glute ham (dead)

Push 5’s (chest shoulders tri)

0 reviews for Holy grail bench (push pull with legs mixed in)