Operation Bench 225 V.10

Blending science-based lifting and bro-lifting in order to hit a 225 Bench, 445 SLDL, 90 Weighted Pull-Up, as well as prioritizing lagging muscle groups. A secondary goal is to build up the lower-body musculature needed for efficient and quick running.

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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

Week 13

Week 14

Week 15

Week 16

Keep form standardized week to week. Changing form does not equal progressive overload.

Bench Press (Barbell)

Pull-Up (Wide Grip, Weighted)

Unilateral Kneeling Tricep Pushdown (Cable)

Unilateral Recline Curl (Dumbbell)

Shoulder Press (Machine)

Chest Supported Upper Back Row (Machine)

Platz Leg Press (Machine)

Hip Thrust (Machine)

Unilateral Seated Leg Curl (Machine)

Abs Crunch (Cable)

Full Body A

Stiff-Legged Deadlift (Barbell)

Unilateral Leg Extension (Machine)

Unilateral Calf Raise (Machine)

Bent Leg Raise (Weighted)

Full Body B

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