Pana Top Set Backoff set Bench/Squat program

Get stronger at both Bench and Squat with twice a week frequency using top sets and backoff work. All lifts past the bench and squat is accessory work that I chose and can be customized to your liking

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Larsen Press (Barbell)

Chest Supported Row (Machine)

JM Press (Smith Machine)

Rear Delt Fly (Machine)

Bicep Curl (EZ Bar)

Squat (Barbell)

Stiff Leg Deadlift

Bulgarian Split Squat (Dumbbell)

Lying Leg Curl

Bench Press (Close Grip)

Barbell Row

Tricep Pushdown (Cable)

Bicep Curl (Barbell)

Romanian Deadlift (Barbell)

Leg Extension

Leg Curl

Pull-Up (Weighted)

Seated Overhead Press (Barbell)

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