Session 1 Ex Exercise
SetsxReps
Comments
Bench press
Rise up to a single
Bench press
60 reps
Paused ,n a little sets as possible . Stop i) /ou get to an RPE
Barbell Barbell over over head pr 5x10 5x10 Weighted press ups x10 superset !ith "ips
xmax reps
#ricep pushdo!ns
$x1%
Band pull aparts
$x10
Session % Ex Exercise Bench press Weaness speci)ic assistance exercise2
Weighted pullups +b Roll outs Session $ Ex Exercise
SetsxReps
Comments
Rise up to single at
Paused
1R&
#o technical per)ection i) /ou don3t no! !hat /ou can do on the exercise
$x5
'0( o) assistance max
1x'
65( o) assistance max
5x5*s 5x1% SetsxReps
Cluster bench press $x' ,ncline bench
$x'
,nverted ro!s
$x'
Comments Set o) ' but re rac and reset ever/ % reps
superset !ith Barbell curls
$x1%
+rnold press
$x10
superset !ith -ateral raise
$x10
pulldo!ns
$x10
superset !ith Reverse bench
$x10
% second hold at the chest
Est4 (
Est4 Weight
Key
' 5(
0
Compound
0(
0
Specifc assistance No specifc assistance 1RM
Enter 1RM
*Assistance exercise examples Tempo Bench BandChain Bench
Weight ( ' (
0
Long a auses
in r ress
!scilla"on ress Roller ress
Spoto ress ' 0(
0
6 5(
0
#eet $p
1RM
Enter 1RM
Weight ( 5(
0
Session 1 Ex Exercise
SetsxReps
Comments
Bench press
1x%
Paused
Bench press
$x$
Barbell Barbell over over head pr 5x10 5x10 Weighted press ups x10 superset !ith "ips
xmax reps
#ricep pushdo!ns
$x1%
Band pull aparts
$x10
Session % E Ex xercise assistance exercise2
SetsxReps
Comments
&ax 5
#o technical per)ection per )ection
%x$
1x5
Weighted pullups
5x5*s
+b Roll outs
5x1%
Session $ Ex Exercise
SetsxReps
Cluster bench press x6 1x1' ,ncline bench
$x'
,nverted ro!s
$x'
Comments Set o) 6 but re rac and reset ever/ % reps ,n as little sets as possible
superset !ith Barbell curls
$x1%
+rnold press
$x10
superset !ith -ateral raise
$x10
pulldo!ns
$x10
superset !ith Reverse bench
$x10
% second hold at the chest
Est4 (
Est4 Weight
Key
' 5(
0
Compound
' 5(
0
Specifc assistance No specifc assistance 1RM
%
Enter 1RM
*Assistance exercise examples Tempo Bench BandChain Bench
Weight (
Long a auses
in r ress
' 5(
0
!scilla"on ress Roller ress
(
0
Spoto ress
#eet $p
1RM
%
Enter 1RM Weight ( (
0
0(
0
Session 1 Ex Exercise
SetsxReps
Comments
Bench press
1x1
Paused
Bench press
$x6
Pause 7irst
Barbell Barbell over over head pr 5x10 5x10 Weighted press ups x10 superset !ith "ips
xmax reps
#ricep pushdo!ns
$x1%
Band pull aparts
$x10
Session % E Ex xercise assistance exercise2
SetsxReps
Comments
%x 1x%
Weighted pullups
5x5*s
+b Roll outs
5x1%
Session $ Ex Exercise
SetsxReps
Cluster bench press 5x 5x5 Bench press 1x1' ,ncline bench
$x'
,nverted ro!s
$x'
Comments % reps . % reps . 1 rep ,n as little sets as possible
superset !ith Barbell curls
$x1%
+rnold press
$x10
superset !ith -ateral raise
$x10
pulldo!ns
$x10
superset !ith Reverse bench
$x10
% second hold at the chest
Est4 (
Est4 Weight
Key
0(
0
Compound
' 5(
0
Specifc assistance No specifc assistance 1RM
%
Enter 1RM
*Assistance exercise examples Tempo Bench BandChain Bench
Weight ( ' 5(
0
Long a auses
0(
0
!scilla"on ress Roller ress Spoto ress
in r ress
#eet $p
1RM
Enter 1RM
Weight ( 5( 5(
%
0 0
Session 1 Ex Exercise
SetsxReps
Comments
Bench press
1x1
Paused
Bench press
x%
Pause 7irst
Barbell Barbell over over head pr 5x10 5x10 Weighted press ups x10 superset !ith "ips
xmax reps
#ricep pushdo!ns
$x1%
Band pull aparts
$x10
Session % E Ex xercise assistance exercise2
SetsxReps
Comments
&ax $ %x% 1xmax reps
Weighted pullups
5x5*s
+b Roll outs
5x1%
Session $ E Ex xercise SetsxReps Cluster bench press 1x 1x10 Bench press
1x15
,ncline bench
$x'
,nverted ro!s
$x'
Comments Reset ever/ % reps ,n as little sets as possible
superset !ith Barbell curls
$x1%
+rnold press
$x10
superset !ith -ateral raise
$x10
pulldo!ns
$x10
superset !ith Reverse bench
$x10
% second hold at the chest
Est4 (
Est4 Weight
Key
5(
0
Compound
5(
0
Specifc assistance No specifc assistance 1RM
%
Enter 1RM
*Assistance exercise examples Tempo Bench BandChain Bench
Weight (
Long a auses
in r ress
0(
0
!scilla"on ress Roller ress
(
0
Spoto ress
#eet $p
1RM
%
Enter 1RM Weight ( '( 5(
0 0
Session 1 Ex Exercise
Bench press
SetsxReps
Single at
Comments but don3t )ail4 ,) /ou achieve ne! 1R& change 1R& on !ee 6
1x
Pause )irst
$x Barbell Barbell over over head pr 5x10 5x10 Weighted press ups x10 superset !ith "ips
xmax reps
#ricep pushdo!ns
$x1%
Band pull aparts
$x10
Session % E Ex xercise assistance exercise2
SetsxReps
Comments
$x$ 1x1
Weighted pullups
5x5*s
+b Roll outs
5x1%
Session $ Ex Exercise
SetsxReps
Comments
Bench press
1x%1
,n as little sets as possible
,ncline bench
$x'
,nverted ro!s
$x'
superset !ith Barbell curls
$x1%
+rnold press
$x10
superset !ith -ateral raise
$x10
pulldo!ns
$x10
superset !ith Reverse bench
$x10
% second hold at the chest
Est4 (
Est4 Weight
Key
100(
0
%(
0
Compound Specifc assistance
' 6(
0
No specifc assistance 1RM
%
Enter 1RM
*Assistance exercise examples Tempo Bench BandChain Bench Long a auses in r ress
Weight ( ' 5(
0
!scilla"on ress Roller ress
0(
0
Spoto ress
#eet $p
1RM
%
Enter 1RM Weight ( (
0
Session 1 Ex Exercise Bench press
SetsxReps
Comments
1x5
Pause )irst
$x5
Pause )irst
Barbel Barbelll over over head head pr $x5 Single arm "B overhead press
x10
superset !ith Band pull aparts
xmax reps
Sull Crushers
%x1%
Session % E Ex xercise assistance exercise2
SetsxReps
Comments
$x$
C8+9:E in ;+R,+#,<9
Weighted pullups
5x5*s
+b Roll outs
5x1%
Session $ Ex Exercise
SetsxReps
Comments
Bench Press
1xmax reps
5.' is the goal
Strongman st/le overhead press
x6
,=#*s superset !ith
$x%0 each movement
8ammer curls
$x5
+rnold press
$x10
superset !ith pulldo!ns
$x10
Est4 (
Est4 Weight
0(
0
' 5(
0
Key
Compound Specifc assistance No specifc assistance 1RM
%
Enter 1RM
Weight ( 0(
0
Triple aused
Roller ress
Spoto ress
#eet $p
1RM
Weight ( ' (
*Assistance exercise examples #loor ress BandChain Bench &ou'le aused in ress
%
0
Enter 1RM
Session 1 Ex Exercise Bench press
SetsxReps
Comments
1x1
Pause )irst
5x%
Pause )irst
Barbel Barbelll over over head head pr $x5 Single arm "B overhead press
x10
superset !ith Band pull aparts
xmax reps
Sull Crushers
%x1%
Session % E Ex xercise assistance exercise2
SetsxReps &ax $
Weighted pullups
5x5*s
+b Roll outs
5x1%
Session $ Ex Exercise
Comments 7ollo!ing the ne! variation )rom last !ee
SetsxReps
Comments
Bench Press
1xmax reps
5.' is the goal
Strongman st/le overhead press
&ax $
,=#*s superset !ith
$x%0 each movement
8ammer curls
$x5
+rnold press
$x10
superset !ith pulldo!ns
$x10
Est4 (
Est4 Weight
5(
0
' 5(
0
Key
Compound Specifc assistance No specifc assistance 1RM
%
Enter 1RM
Weight (
*Assistance exercise examples #loor ress BandChain Bench &ou'le aused in ress Roller ress
Spoto ress
#eet $p
1RM
Weight ( ' (
Triple aused
%
0
Enter 1RM
Session 1 Ex Exercise Bench press
SetsxReps
Comments
&ax $
guide
%x6
+ll Paused
Barbel Barbelll over over head head pr $x5 Single arm "B overhead press
x10
superset !ith Band pull aparts
xmax reps
Sull Crushers
%x1%
Session % E Ex xercise assistance exercise2
SetsxReps 5x1
Weighted pullups
5x5*s
+b Roll outs
5x1%
Session $ Ex Exercise
Comments 7ollo!ing the ne! variation )rom last !ee
SetsxReps
Comments
Bench Press
1xmax reps
. is the goal
Strongman st/le overhead press
5x$
RPE '
,=#*s superset !ith
$x%0 each movement
8ammer curls
$x5
+rnold press
$x10
superset !ith pulldo!ns
$x10
Est4 (
Est4 Weight
Key
Compound Specifc assistance
0 ' (
0
No specifc assistance 1RM
%
Enter 1RM
Weight ( 0(
0
Triple aused
Roller ress
Spoto ress
#eet $p
1RM
Weight ( 0(
*Assistance exercise examples #loor ress BandChain Bench &ou'le aused in ress
%
0
Enter 1RM
Session 1 Ex Exercise Bench press
SetsxReps
Comments
1x1 x1
-ong Pause
Barbel Barbelll over over head head pr $x5 Single arm "B overhead press
x10
superset !ith Band pull aparts
xmax reps
Sull Crushers
%x1%
Session % E Ex xercise assistance exercise2
SetsxReps &ax %
Weighted pullups
5x5*s
+b Roll outs
5x1%
Session $ Ex Exercise
Comments 7ollo!ing the ne! variation )rom last !ee
SetsxReps
Comments
Bench Press
1xmax reps
$.6 is the goal
Strongman st/le overhead press
5x$
RPE '
,=#*s superset !ith
$x%0 each movement
8ammer curls
$x5
+rnold press
$x10
superset !ith pulldo!ns
$x10
Est4 (
Est4 Weight
5(
0
' (
0
Key
Compound Specifc assistance No specifc assistance 1RM
%
Enter 1RM
Weight (
*Assistance exercise examples #loor ress BandChain Bench &ou'le aused in ress Roller ress
Spoto ress
#eet $p
1RM
Weight ( %(
Triple aused
%
0
Enter 1RM
Session 1 Ex Exercise
SetsxReps
Comments
&ax %
9umber is a guide
%x$
+ll strict pauses
-ong pause bench
$x1
bet!een the sets >ust a reset in the set up
Single arm "B overhead press
x10
Bench press
superset !ith Band pull aparts
xmax reps
Sull Crushers
%x1%
Session % E Ex xercise assistance exercise2
SetsxReps $x1
Weighted pullups
5x5*s
+b Roll outs
5x1%
Session $ Ex Exercise
Comments 7ollo!ing the ne! variation )rom last !ee
SetsxReps
Comments
Bench Press
1xmax reps
+ll Paused $.5 reps
Strongman st/le overhead press
1x5 1x$ 1x1
,=#*s superset !ith
$x%0 each movement
8ammer curls
$x5
+rnold press superset !ith
$x10
pulldo!ns
$x10
Est4 (
Est4 Weight
100(
0
' (
0
Key
Compound Specifc assistance No specifc assistance
' (
0
1RM
%
Enter 1RM
Weight ( 0(
0
Triple aused
Roller ress
Spoto ress
#eet $p
1RM
Weight ( $(
*Assistance exercise examples #loor ress BandChain Bench &ou'le aused in ress
%
0
Enter 1RM
Session 1 Ex Exercise
SetsxReps
Comments
&ax %
9umber is a guide
%x$
+ll strict pauses
-ong pause bench
$x1
bet!een the sets >ust a reset in the set up again
Single arm "B overhead press
x10
Bench press
superset !ith Band pull aparts
xmax reps
Sull Crushers
%x1%
Session % E Ex xercise assistance exercise2
SetsxReps $x1
Weighted pullups
5x5*s
+b Roll outs
5x1%
Session $ Ex Exercise
Comments 7ollo!ing the ne! variation )rom last !ee
SetsxReps
Comments
Bench Press
1xmax reps
+ll Paused $.5 reps
Strongman st/le overhead press
1x5 1x$ 1x1
,=#*s superset !ith
$x%0 each movement
8ammer curls
$x5
+rnold press superset !ith
$x10
pulldo!ns
$x10
Est4 (
Est4 Weight
100(
0
' (
0
Key
Compound Specifc assistance No specifc assistance
' (
0
1RM
%
Enter 1RM
Weight ( 0(
0
Triple aused
Roller ress
Spoto ress
#eet $p
1RM
Weight ( $(
*Assistance exercise examples #loor ress BandChain Bench &ou'le aused in ress
%
0
Enter 1RM
Session 1 Ex Exercise
SetsxReps
Comments
1x1
li)t
$x1 1x$
opener +ll strict pauses . +t aimed last !arm up
-ong pause bench
5x1
bet!een the sets >ust a reset in the set up again
Single arm "B overhead press
x10
Bench press
superset !ith Band pull aparts Session % E Ex xercise assistance exercise2
xmax reps SetsxReps %x%
Weighted pullups
5x5*s
+b Roll outs
5x1%
Session $ Ex Exercise
Comments 7ollo!ing the ne! variation )rom last !ee
SetsxReps
Comments
Bench Press
$x$
Pause )irst
,=#*s superset !ith
$x%0 each movement
8ammer curls
$x5
+rnold press
$x10
superset !ith pulldo!ns
$x10
Est4 (
Est4 Weight
Key
Compound Specifc assistance No specifc assistance 1RM ' (
%
0
Enter 1RM Weight ( 0(
0
Weight ( 0(
0
*Assistance #loor ress &ou'le aused Triple aused
exercise examples BandChain Bench in ress Roller ress
Spoto ress
#eet $p
1RM
%
Enter 1RM
Session 1 Ex Exercise Bench press
Pull ups Session % Ex Exercise
SetsxReps
Comments
1x1 $x1
opener +ll strict pauses . +t aimed last !arm up
%x5
Bod/!eight
SetsxReps
Comments
test
Est4 (
Est4 Weight
Key
Compound Specifc assistance No specifc assistance 1RM
%
Weight (
Enter 1RM
*Assistance #loor ress &ou'le aused Triple aused
exercise examples BandChain Bench in ress Roller ress
Spoto ress
#eet $p
1RM
%
Enter 1RM
