Pull Ups & Bench Press Master

by Στέλιος Α.

34 athletes joined

Program Description

Program focused on bench press and pull ups. Great for upper body strength and size ,while maintaining legs in good shape. Also good for conditioning and weights loss.

Program Overview

Level

Intermediate, Advanced

Goal

Bodybuilding, Powerbuilding, Athletics

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

70 minutes

Created

Feb 15, 2024 06:13

Last Edited

Jul 19, 2024 11:37

Day 2

Leg Extension

2 Sets

8-12 Reps

Lying Leg Curl

3 Sets

8-12 Reps

Hack Squat

4 Sets

6-10 Reps

Leg Press (45 Degrees)

5 Sets

6-10 Reps

@8.5

Hip Abductor (Machine)

4 Sets

8-12 Reps

Seated Calf Raise

5 Sets

10-15 Reps

@8.5

Day 3

Seated Military Press (Barbell)

3 Sets

4-6 Reps

Lateral Raise (Dumbbell)

3 Sets

8-12 Reps

@8.5

Bench Press (Close Grip)

3 Sets

6-10 Reps

Chin-Up (Weighted)

3 Sets

5-10 Reps

Hammer Curl

3 Sets

6-12 Reps

Skull Crusher

3 Sets

6-12 Reps

Day 4

Run

1 Set

30-60 mins

@8.5

Day 6

Run

1 Set

25-45 mins

Romanian Deadlift (Barbell)

3 Sets

8-12 Reps

Box Squat (Barbell)

3 Sets

6-10 Reps

Day 5

Bench Press (Barbell)

3 Sets

2-6 Reps

Deadlift (Barbell)

2 Sets

15-25 Reps

Chest Fly (Machine)

3 Sets

10-15 Reps

Pull-Up (Weighted)

4 Sets

5-10 Reps

@10

Chest Press (Machine)

3 Sets

8-12 Reps

Lat Pulldown (Neutral Grip)

3 Sets

8-12 Reps

Standing Calf Raise

4 Sets

10-15 Reps

Day 1

Bent Over Row (Barbell)

3 Sets

4-8 Reps

Pull-Up (Bodyweight)

3 Sets

AMRAP

@10

Spoto Press

3 Sets

5-12 Reps

Dip (Bodyweight)

3 Sets

AMRAP

@10

Rack Pull (Barbell)

1 Set

20-25 Reps

15-20 Reps

12-15 Reps

10-12 Reps

Bench Press (Paused)

4 Sets

8-10 Reps

Wide Grip Pull-Up

3 Sets

AMRAP

@10

Ring Push Up

3 Sets

AMRAP

@10