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Bench-Press Barbarian

by Jeff M.

Program Description

The Conjugate Masters Bench Blueprint is a 16–24 week specialized strength program designed specifically for the healthy 55+ lifter who already owns a solid bench press and wants to push to a new impressive PR bench in just 4–6 months—without burning out or risking injury. By blending the proven Westside-inspired conjugate method (rotating weekly Max Effort, Dynamic Effort, and Repetition Effort upper-body days) with intelligent exercise variation, balanced pulling work, and one light lower-body session per week, the program simultaneously builds raw maximal strength, explosive power, and supporting muscle mass while respecting the recovery demands of masters athletes. It keeps volume controlled, prioritizes shoulder and elbow health, and uses frequent exercise rotation to bypass plateaus and overuse issues common after age 50—so you can add serious iron to your bench press while still feeling fresh, strong, and ready to train for years to come.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 30, 2025 09:07
  • Last Edited
    Dec 04, 2025 02:56
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.3%
Chest
14.6%
Front Delts
11.7%
Biceps
9.2%
Upper Back
8.8%
Quadriceps
7.5%
Hamstrings
7.5%
Glutes
7.1%
Lats
6.4%
Rear Delts
3.1%
Lower Back
3.1%
Forearms
2%
Abductors
1.3%
Middle Delts
1.2%
Abs
0.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
1
5 reps
3 reps
2 reps
1 reps
5 reps
70%
80%
85%
90%
80%
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 7
3
Bench Press (Close Grip)
3
6 reps
RPE 7
4A
Banded Tricep Pressdown
2
25 reps
-
4B
Bicep Curl (Barbell)
3
10 reps
RPE 7
4C
Face Pull
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
1
5 reps
3 reps
2 reps
1 reps
5 reps
70%
80%
85%
90%
80%
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 7
3
Bench Press (Close Grip)
3
6 reps
RPE 7
4
Banded Tricep Pressdown
2
25 reps
-
5
Bicep Curl (Barbell)
3
10 reps
RPE 7
6
Face Pull
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
1
5 reps
3 reps
2 reps
1 reps
5 reps
70%
80%
85%
90%
80%
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 7
3
Bench Press (Close Grip)
3
6 reps
RPE 7
4
Banded Tricep Pressdown
2
25 reps
-
5
Bicep Curl (Barbell)
3
10 reps
RPE 7
6
Face Pull
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
5 reps
70%
80%
85%
90%
95%
80%
2
Chest Supported Row (Machine)
3
8 reps
RPE 7
3
Floor Press (Barbell)
4
6 reps
RPE 7.5
4
Banded Tricep Pressdown
2
25 reps
-
5
Bicep Curl (Barbell)
3
10 reps
RPE 7
6
Face Pull
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
1
1
1
1
1
1
10 reps
5 reps
3 reps
1 reps
3 reps
5 reps
50%
65%
72%
80%
90%
80%
2
Chest Supported Row (Machine)
3
8 reps
RPE 7
3
Floor Press (Barbell)
4
6 reps
RPE 7.5
4
Tate Press
2
12 reps
RPE 8
5
Alternating Dumbbell Curl
2
12 reps
RPE 9.5
6
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
1
1
1
3
1
3 reps
3 reps
2 reps
1 reps
5 reps
60%
70%
80%
90%
80%
2
Chest Supported Row (Machine)
3
10 reps
RPE 9
3
Floor Press (Barbell)
2
6 reps
RPE 8.5
4
Tate Press
2
12 reps
RPE 8
5
Alternating Dumbbell Curl
1
1
12 reps
12 reps
RPE 9
RPE 9.5
6
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
1
1
3
1
5 reps
3 reps
2 reps
1 reps
5 reps
70%
80%
85%
90%
80%
2
Lat Pulldown (Close Grip)
3
10 reps
RPE 7
3
Deficit Push Up
2
-
4
Tate Press
2
12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 7
6
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
4
2 reps
2 reps
93%
80%
2
Lat Pulldown (Close Grip)
3
10 reps
RPE 7
3
Deficit Push Up
2
-
4
JM Press
2
12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Lateral Raise (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
1
1
3
1
5 reps
3 reps
2 reps
1 reps
5 reps
70%
80%
85%
90%
80%
2
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
3
Deficit Push Up
2
-
4
JM Press
2
12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 7
6
Rear Delt Fly (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
3 reps
3 reps
90%
80%
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 7.5
3
JM Press
2
12 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12 reps
RPE 8
5
Rear Delt Fly (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
3 reps
3 reps
93%
82%
2
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 8
3
JM Press
2
12 reps
RPE 7
4
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 7
5
Rear Delt Fly (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
1
2 reps
2 reps
5 reps
97%
92%
80%
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 7.5
3
Reverse Grip Press
3
6 reps
RPE 7
4
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 8
5
Tricep Extension (Cable)
2
10 reps
RPE 8
6
Face Pull
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
95%
88%
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
3
Reverse Grip Press
3
8 reps
RPE 7
4
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Tricep Extension (Cable)
2
10 reps
RPE 8
6
Face Pull
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
95%
90%
2
Lat Pulldown (Single Arm)
3
10 reps
RPE 7.5
3
Reverse Grip Press
3
6 reps
RPE 7
4
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Tricep Extension (Cable)
2
10 reps
RPE 8
6
Face Pull
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1 reps
3 reps
1 reps
95%
90%
90%
2
Lat Pulldown (Single Arm)
3
10 reps
RPE 7.5
3
Reverse Grip Press
1
6 reps
RPE 7
4
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 8
5
Tricep Extension (Cable)
2
10 reps
RPE 8
6
Face Pull
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Speed Benchpress
3
3 reps
60%
2
Lat Pulldown
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Speed Benchpress
8
3 reps
50%
2
Lat Pulldown
3
10 reps
RPE 7
3
Push Up (Incline)
2
-
4A
Rolling Tricep Extension (Dumbbell)
2
12 reps
RPE 8
4B
Y Raise
2
10 reps
RPE 8
4C
Bicep Curl (Cable)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Speed Benchpress
8
3 reps
55%
2
Lat Pulldown
3
10 reps
RPE 8
3
Push Up (Incline)
2
-
4A
Bicep Curl (Cable)
2
10 reps
RPE 8
4B
Y Raise
2
10 reps
RPE 8
4C
Bicep Curl (Cable)
2
10 reps
RPE 8
4D
Rolling Tricep Extension (Dumbbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Speed Benchpress
8
3 reps
60%
2
Lat Pulldown
3
10 reps
RPE 7
3
Push Up (Incline)
2
-
4A
Y Raise
2
10 reps
RPE 8
4B
Bicep Curl (Cable)
2
10 reps
RPE 8
4C
Rolling Tricep Extension (Dumbbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Speed Benchpress 25% Bands
8
3 reps
50%
2
Lat Pulldown
3
10 reps
RPE 7
3
Push Up (Incline)
2
-
4A
Bicep Curl (Cable)
2
10 reps
RPE 8
4B
Rolling Tricep Extension (Dumbbell)
2
12 reps
RPE 8
4C
Y Raise
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Speed Bench Press w/ 25% Bands
8
3 reps
55%
2
Lat Pulldown
3
10 reps
RPE 7
3
Bench Press (Close Grip)
3
8 reps
RPE 7
4A
Rolling Tricep Extension (Dumbbell)
2
12 reps
RPE 8
4B
Y Raise
2
10 reps
RPE 8
4C
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Speed Bench Press w/ 25% Bands
9
3 reps
60%
2
Lat Pulldown
3
8 reps
RPE 8
3
Bench Press (Close Grip)
2
8 reps
RPE 7
4
Rolling Tricep Extension (Dumbbell)
2
12 reps
RPE 8
5
Y Raise
2
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Speed Spoto w/ %25 Band
8
3 reps
50%
2
Lat Pulldown
3
8 reps
RPE 8
3
Bench Press (Close Grip)
2
8 reps
RPE 7
4
Rolling Tricep Extension (Dumbbell)
2
12 reps
RPE 8
5
Y Raise
2
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Speed Spoto w/ %25 Band
8
3 reps
55%
2
Lat Pulldown
3
10 reps
RPE 8
3
Bench Press (Close Grip)
2
8 reps
RPE 7
4
Rolling Tricep Extension (Dumbbell)
2
12 reps
RPE 8
5
Y Raise
2
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Speed Spoto w/ %25 Band
9
3 reps
60%
2
Lat Pulldown
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 7
4
Rolling Tricep Extension (Dumbbell)
2
12 reps
RPE 8
5
Y Raise
2
10 reps
RPE 8
6
Concentration Curl
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Speed close grip w/ 25% bands
8
3 reps
50%
2
Lat Pulldown
3
10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 7
4
Rolling Tricep Extension (Dumbbell)
2
12 reps
RPE 8
5
Y Raise
2
10 reps
RPE 8
6
Concentration Curl
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Speed close grip w/ 25% bands
8
3 reps
55%
2
Lat Pulldown
3
10 reps
RPE 6
3
Rolling Tricep Extension (Dumbbell)
2
12 reps
RPE 8
4
Y Raise
2
10 reps
RPE 8
5
Concentration Curl
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Speed close grip w/ 25% bands
8
3 reps
60%
2
Lat Pulldown
3
10 reps
RPE 8
3
Overhead Press (Dumbbell)
2
8 reps
RPE 7
4
Rolling Tricep Extension (Dumbbell)
2
10 reps
RPE 7
5
Y Raise
2
10 reps
RPE 8
6
Bicep Curl (Barbell)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Speed Benchpress
8
3 reps
50%
2
Lat Pulldown
3
10 reps
RPE 7
3
Overhead Press (Dumbbell)
2
8 reps
RPE 7
4
Rolling Tricep Extension (Dumbbell)
2
8 reps
RPE 10
5
Y Raise
2
10 reps
RPE 8
6
Bicep Curl (Barbell)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Speed Benchpress
8
3 reps
50%
2
Lat Pulldown
3
10 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 7
4
Rolling Tricep Extension (Dumbbell)
2
12 reps
RPE 8
5
Y Raise
2
10 reps
RPE 8
6
Bicep Curl (Barbell)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Speed Benchpress
3
3 reps
55%
2
Lat Pulldown
2
8 reps
RPE 7
3
Rolling Tricep Extension (Dumbbell)
2
6 reps
RPE 5
4
Y Raise
2
10 reps
RPE 6
5
Bicep Curl (Barbell)
1
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8 reps
RPE 7
2
Leg Press
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 9
4
Hamstring Curl
3
10 reps
RPE 9
5
Reverse Hyperextension
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
6 reps
RPE 7
2
Leg Press
3
12 reps
RPE 8
3A
Leg Extension
3
12 reps
RPE 9
3B
Hamstring Curl
3
10 reps
RPE 9
4
Reverse Hyperextension
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
6 reps
RPE 7
2
Leg Press
3
12 reps
RPE 8
3A
Leg Extension
3
12 reps
RPE 9
3B
Hamstring Curl
3
10 reps
RPE 9
4
Reverse Hyperextension
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
6 reps
RPE 7
2
Leg Press
3
12 reps
RPE 8
3A
Leg Extension
3
12 reps
RPE 9
3B
Hamstring Curl
3
10 reps
RPE 9
4
Reverse Hyperextension
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8 reps
RPE 8
2
Leg Press
3
12 reps
RPE 8
3A
Leg Extension
3
12 reps
RPE 9
3B
Hamstring Curl
3
10 reps
RPE 9
4
Reverse Hyperextension
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
6 reps
RPE 9
2A
Leg Press
3
12 reps
RPE 8
2B
Leg Extension
3
12 reps
RPE 9
3
Hamstring Curl
3
10 reps
RPE 9
4
Reverse Hyperextension
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8 reps
RPE 7
2
Leg Press
3
12 reps
RPE 8
3A
Leg Extension
3
12 reps
RPE 9
3B
Hamstring Curl
3
10 reps
RPE 9
4
Reverse Hyperextension
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8 reps
RPE 7
2
Leg Press
3
12 reps
RPE 8
3A
Leg Extension
3
12 reps
RPE 9
3B
Hamstring Curl
3
10 reps
RPE 9
4
Reverse Hyperextension
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8 reps
RPE 7
2
Leg Press
3
12 reps
RPE 8
3A
Leg Extension
3
12 reps
RPE 9
3B
Hamstring Curl
3
10 reps
RPE 9
4
Reverse Hyperextension
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8 reps
RPE 7
2
Leg Press
3
12 reps
RPE 8
3A
Leg Extension
3
12 reps
RPE 9
3B
Hamstring Curl
3
10 reps
RPE 9
4
Reverse Hyperextension
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8 reps
RPE 7
2
Leg Press
3
12 reps
RPE 8
3A
Leg Extension
3
12 reps
RPE 9
3B
Hamstring Curl
3
10 reps
RPE 9
4
Reverse Hyperextension
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8 reps
RPE 7
2
Leg Press
3
12 reps
RPE 8
3A
Leg Extension
3
12 reps
RPE 9
3B
Hamstring Curl
3
10 reps
RPE 9
4
Reverse Hyperextension
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8 reps
RPE 7
2
Leg Press
3
12 reps
RPE 8
3A
Leg Extension
3
12 reps
RPE 9
3B
Hamstring Curl
3
10 reps
RPE 9
4
Reverse Hyperextension
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8 reps
RPE 7
2
Leg Press
3
12 reps
RPE 8
3A
Leg Extension
3
12 reps
RPE 9
3B
Hamstring Curl
3
10 reps
RPE 9
4
Reverse Hyperextension
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8 reps
RPE 7
2
Leg Press
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 9
4
Hamstring Curl
3
10 reps
RPE 9
5
Reverse Hyperextension
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8 reps
RPE 7
2
Leg Press
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 9
4
Hamstring Curl
3
10 reps
RPE 9
5
Reverse Hyperextension
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
3
6 reps
RPE 8
2
Pec Deck (Machine)
3
6 reps
RPE 7
3A
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
3B
Alternating Dumbbell Curl
3
10 reps
RPE 7
3C
Seated Row (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
3
6 reps
RPE 8
2
Pec Deck (Machine)
3
6 reps
RPE 7
3A
Alternating Dumbbell Curl
3
10 reps
RPE 8
3B
Seated Row (Cable)
3
10 reps
RPE 8
3C
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
3
6 reps
RPE 8
2
Pec Deck (Machine)
3
10 reps
RPE 8
3A
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
3B
Alternating Dumbbell Curl
3
10 reps
RPE 8
3C
Seated Row (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor Press (Barbell)
3
6 reps
RPE 8
2
Pec Deck (Machine)
3
10 reps
RPE 8
3A
Skull Crusher (Dumbbell)
3
10 reps
RPE 8
3B
Alternating Dumbbell Curl
3
10 reps
RPE 8
3C
Seated Row (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
3
8 reps
RPE 7
2
Chest Fly (Cable)
2
10 reps
RPE 8
3
T-Bar Row
3
6 reps
RPE 9
4A
Tricep Rope Push Down (Cable)
2
10 reps
RPE 8
4B
Alternating Dumbbell Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
3
8 reps
RPE 7
2
Chest Fly (Cable)
2
10 reps
RPE 8
3
T-Bar Row
3
6 reps
RPE 9
4A
Tricep Rope Push Down (Cable)
2
10 reps
RPE 8
4B
Alternating Dumbbell Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
3
8 reps
RPE 8
2
Chest Fly (Cable)
2
10 reps
RPE 8
3
T-Bar Row
3
6 reps
RPE 9
4A
Tricep Rope Push Down (Cable)
2
10 reps
RPE 8
4B
Alternating Dumbbell Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
3
8 reps
RPE 8
2
Chest Fly (Cable)
2
10 reps
RPE 8
3
T-Bar Row
3
6 reps
RPE 9
4A
Tricep Rope Push Down (Cable)
2
10 reps
RPE 8
4B
Alternating Dumbbell Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Floor Press (Barbell)
2
10 reps
RPE 8
3
Meadows Row
2
10 reps
RPE 9
4
Bench Press (Close Grip)
2
10 reps
RPE 8
5
Alternating Dumbbell Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Floor Press (Barbell)
2
10 reps
RPE 8
3
Meadows Row
2
10 reps
RPE 9
4
Bench Press (Close Grip)
2
10 reps
RPE 8
5
Alternating Dumbbell Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Floor Press (Barbell)
2
10 reps
RPE 8
3
Meadows Row
2
10 reps
RPE 9
4
Bench Press (Close Grip)
2
10 reps
RPE 8
5
Alternating Dumbbell Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Floor Press (Barbell)
2
10 reps
RPE 8
3
Meadows Row
2
10 reps
RPE 9
4
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
5
Alternating Dumbbell Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
5 reps
RPE 7
2
Floor Press (Barbell)
2
10 reps
RPE 8
3
Skull Crusher (Dumbbell)
2
10 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 8
5
Meadows Row
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
5 reps
RPE 8
2
Floor Press (Barbell)
2
10 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
4
Alternating Dumbbell Curl
3
10 reps
RPE 8
5
Meadows Row
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
5 reps
RPE 6
2
Pec Deck (Machine)
2
6 reps
RPE 6
3
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 8
4
Alternating Dumbbell Curl
3
10 reps
RPE 6
Week 1
1 / 16 Weeks
Day 2
1
Speed Benchpress
8 Sets
3 Reps
50%
2
Lat Pulldown
3 Sets
10 Reps
@7
3
Push Up (Incline)
2 Sets
-
4A
Rolling Tricep Extension (Dumbbell)
2 Sets
12 Reps
@8
4B
Y Raise
2 Sets
10 Reps
@8
4C
Bicep Curl (Cable)
2 Sets
10 Reps
@8
Day 3
1
Belt Squat
4 Sets
6 Reps
@7
2
Leg Press
3 Sets
12 Reps
@8
3A
Leg Extension
3 Sets
12 Reps
@9
3B
Hamstring Curl
3 Sets
10 Reps
@9
4
Reverse Hyperextension
2 Sets
12 Reps
@8
Day 4
1
Floor Press (Barbell)
3 Sets
6 Reps
@8
2
Pec Deck (Machine)
3 Sets
6 Reps
@7
3A
Skull Crusher (Dumbbell)
3 Sets
10 Reps
@7
3B
Alternating Dumbbell Curl
3 Sets
10 Reps
@7
3C
Seated Row (Cable)
3 Sets
10 Reps
@7
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
1 Set
5 Reps
3 Reps
2 Reps
1 Reps
5 Reps
70%
80%
85%
90%
80%
2
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@7
3
Bench Press (Close Grip)
3 Sets
6 Reps
@7
4A
Banded Tricep Pressdown
2 Sets
25 Reps
-
4B
Bicep Curl (Barbell)
3 Sets
10 Reps
@7
4C
Face Pull
3 Sets
20 Reps
@7