99 Problems but a Bench Ain't One

Program Description

Bench focused program with a mix of Conjugate and % based training. For intermediate to advanced lifters. % recommended is a guide, not a rule. Listen to your body. If you need to go a little lighter or heavier, that is fine. Try to stay within 7 lbs of the recommended % if you can. Note that the third day of each week it has the last set as 100%. The goal on this day is to use the Max Effort Method, not a true 1rm. All sets leading up to the 100% are basically to prime you for your "max effort set" which may or may not actually be 100%, but is 100% of what you feel appropriate and safe for that day. Also note that the exercise labeled as "Smith Machine" is not actually Smith machine. Please use a barbell for this, I just needed a way to differentiate this bench press from the Day 1 bench press within the app. 3 days weekly, If you need more workout days, add them accordingly to your needs. Do legs or conditioning on any extra days you add. Save your arms/chest for the bench days! Just be smart about it. On my off days I do martial arts, ruck, hike, play hacky sack, trail run, or do walking lunges for 200 to 400 yards. Get creative, or add a massive leg day if you prefer. Test your 1RM's before starting and at end of the 5 weeks, then do the program again! Run the program twice before moving to something new.

Program Overview