4x5 alternate bench first

Slow progression main lifts; must be paired with a separate accessory program. Plenty of volume but allowing for freshness on each lift twice a week. Allows for more recovery and prevents overworking and straining joints. Designed for 4 days a week two on one off; two on two off. Increase your training Max after 3 weeks and after finishing the program before restarting

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bench Press (Barbell)

Squat Light

Deadlift (Barbell)

Press (light)

Squat (Barbell)

Bench Press (Dumbbell)

Overhead Press (Barbell)

B-stance RDL Barbell

0 reviews for 4x5 alternate bench first