DADS TITs & BIs split

by Gabe

1 athletes joined

Program Description

Bench

Program Overview

Level
Beginner, Novice, Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
2 weeks
Time Per Workout
90 minutes
Created
May 17, 2025 09:30
Last Edited
May 17, 2025 10:44

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

Day 1

1

Bench Press (Barbell)

1

3

1-5 reps

4-8 reps

-

-

2

Incline Bench Press (Barbell)

3

8-10 reps

-

3

Preacher Curl (Dumbbell)

2

-

4

Seated Dumbbell Curl

2

-

5

Hammer Curl

2

-

Day 1

1

Bench Press (Barbell)

1

3

1-5 reps

4-8 reps

-

-

2

Incline Bench Press (Barbell)

2

-

3

Preacher Curl (Dumbbell)

2

-

4

Seated Dumbbell Curl

2

-

5

Hammer Curl

2

-

Day 2

1

Wide Grip Lat Pulldown

3

8-12 reps

-

2

Wide Grip Chest Supported Row

2

10-15 reps

-

3

Single Arm High Row (Cable)

2

8-12 reps

-

4

Kelso Shrug

2

6-8 reps

-

5

Overhead Tricep Extension (Cable)

3

10-15 reps

-

6

Tricep Extension (Cable)

3

10-15 reps

-

Day 2

1

Lat Pulldown (Neutral Grip)

3

-

2

Wide Grip Chest Supported Row

2

-

3

Single Arm High Row (Cable)

3

-

4

Kelso Shrug

2

-

5

Tricep Extension (Cable)

3

-

6

Overhead Tricep Extension (Cable)

3

-

Day 3

1

Bench Press (Barbell)

1

1

1-5 reps

4-8 reps

-

-

2

Seated Overhead Press (Barbell)

3

5-10 reps

-

3

Lateral Raise (Dumbbell)

4

15-20 reps

-

4

Single Arm Rear Delt Fly (Cable)

4

15-20 reps

-

Day 3

1

Bench Press (Barbell)

1

1

1-5 reps

4-8 reps

-

-

2

Seated Overhead Press (Barbell)

3

5-10 reps

-

3

Lateral Raise (Dumbbell)

4

15-20 reps

-

4

Single Arm Rear Delt Fly (Cable)

4

15-20 reps

-

Day 4

1

Squat (Barbell)

2

-

2

Romanian Deadlift (Barbell)

3

-

3A

Leg Extension

2

-

3B

Sissy Squat

2

-

3C

Reverse Nordic Curl

2

-

Day 4

1

Deadlift (Barbell)

3

-

2A

Leg Extension

2

-

2B

Sissy Squat

2

-

2C

Reverse Nordic Curl

2

-

3

Lying Leg Curl

3

-

Day 1

1

Bench Press (Barbell)

1 Set

3 Sets

1-5 Reps

4-8 Reps

-

-

2

Incline Bench Press (Barbell)

3 Sets

8-10 Reps

-

3

Preacher Curl (Dumbbell)

2 Sets

-

4

Seated Dumbbell Curl

2 Sets

-

5

Hammer Curl

2 Sets

-

Day 2

1

Wide Grip Lat Pulldown

3 Sets

8-12 Reps

-

2

Wide Grip Chest Supported Row

2 Sets

10-15 Reps

-

3

Single Arm High Row (Cable)

2 Sets

8-12 Reps

-

4

Kelso Shrug

2 Sets

6-8 Reps

-

5

Overhead Tricep Extension (Cable)

3 Sets

10-15 Reps

-

6

Tricep Extension (Cable)

3 Sets

10-15 Reps

-

Day 3

1

Bench Press (Barbell)

1 Set

1 Set

1-5 Reps

4-8 Reps

-

-

2

Seated Overhead Press (Barbell)

3 Sets

5-10 Reps

-

3

Lateral Raise (Dumbbell)

4 Sets

15-20 Reps

-

4

Single Arm Rear Delt Fly (Cable)

4 Sets

15-20 Reps

-

Day 4

1

Squat (Barbell)

2 Sets

-

2

Romanian Deadlift (Barbell)

3 Sets

-

3A

Leg Extension

2 Sets

-

3B

Sissy Squat

2 Sets

-

3C

Reverse Nordic Curl

2 Sets

-