Program Description
Simple concurrent bench strength and size template with some leg and back work. The pressing days are organized as follows: Base Set/Heavy Rep Set/Down Set/Pump. Base: This is weight that you are looking to get up to 9-10 reps over the next few weeks; when you start, this weight should be a very hard 6-7 rep weight to start. Heavy: Add 45+ lbs for bench and 20lbs for strict press to the base set weight going for 1-2 reps in the first week. We will get this to 3-4 later. Down set: Remove the 45lbs from base bench weight and 20lbs from strict press hit 10+ reps on this. Pump: Strip another 45lbs off and amrap After reaching 10 reps on your base set increase the weight by 10lbs for all sets each session. Once you stall in progression take an off week where no volume is performed
Program Overview
- LevelIntermediate, Advanced
- GoalPowerlifting, Bodybuilding
- EquipmentGarage Gym
- Program Length3 weeks
- Time Per Workout60 minutes
- CreatedJul 07, 2024 02:21
- Last EditedJul 10, 2024 01:38