Knuckles 3 day advanced bench

by Rigg M.

24 athletes joined

5.0

(1 rating)

Program Description

Off 28 free programs from stronger by science website.

Program Overview

Level

Advanced

Goal

Powerlifting

Equipment

Garage Gym

Program Length

4 weeks

Time Per Workout

60 minutes

Created

Mar 17, 2024 09:38

Last Edited

Jul 23, 2024 02:41

Day 2

Bench Press (Barbell)

1 Set

2 Sets

1 Set

8 Reps

6 Reps

4 Reps

3 Reps

1 Reps

4 Reps

6 Reps

8 Reps

10 Reps

50%

60%

70%

80%

85%

80%

70%

60%

50%

Day 1

Bench Press (Barbell)

5 Sets

5 Reps

75%

Bench Press (Close Grip)

2 Sets

1 Set

8 Reps

60%

Bench Press (Close Grip)

1 Set

AMRAP

60%

Day 3

Bench Press (Barbell)

3 Sets

4 Reps

80%

Dip (Weighted)

5 Sets

12 Reps

Tricep Rope Push Down (Cable)

2 Sets

10 Reps

Tricep Rope Push Down (Cable)

1 Set

AMRAP

@10

WHAT PEOPLE ARE SAYING(1 rating)

Only ratings with written feedback are displayed here.

5.00 / 5

Rigg M.Age 41, Man

4 months ago

3 weeks complete

8 years of prior experience

More than expected strength gains

As expected muscle gains

No modifications

Programed accessory shoulders on bench#1, deadlift halfway through the bench#2 pyramid and squat and legs on a separate day. Definitely gonna run this through 3 times. Still slowly increasing bench strength on a cut. Program manages fatigue nice for a 3x bench program. Highly recommend for more advanced lifters looking to try a higher frequency less intensity program.