Block Periodization - AR: Bench Phase 2

Building strength by moving through higher rep ranges to lower, through autoregulation.

Reverse Rep Ranges for main lifts - start with a weight that you can hit the max reps across. Increase weight until you can't hit the minimum reps for any one set.

Then move on to the next phase. The phases are all their own separate programs in the app so that you can progress on them individually.

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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

Bench Press (Barbell)

Bench Press (Wide Grip)

Overhead Press (Barbell)

Face Pull

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