Operation Bench 225 V.9

Blending science-based lifting and bro-lifting in order to hit a 225 Bench, 405 SLDL, 90 Weighted Pull-Up, as well as prioritizing lagging muscle groups. A secondary goal is to build up the lower-body musculature needed for efficient and quick running.

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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

Keep form standardized week to week. Changing form does not equal progressive overload.

Bench Press (Barbell)

Pull-Up (Wide Grip, Weighted)

Unilateral Kneeling Tricep Pushdown (Cable)

Unilateral Recline Curl (Dumbbell)

Unilateral Keenan Pullover (Cable)

Seated Upper Pec Fly (Cable)

Stiff-Legged Deadlift (Barbell)

Seated Lateral Raise (Machine)

Chest Supported Kelso Shrug (Machine)

Abs Crunch (Cable)

Platz Leg Press (Machine)

Unilateral Calf Raise (Machine)

Seated Leg Curl (Machine)

Full Body A

Hip Thrust (Machine)

Unilateral Leg Extension (Machine)

Unilateral Hip Adductor (Machine)

Full Body B

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