8-Week BENCH PROGRAM

RATE OF PERCEIVED EXERTION

RATING DESCRIPTION OF PERCEIVED EXERTION

10 MAXIMUM EFFORT

9 1 REP REMAINING

8 2 REPS REMAINING

7 3 REPS REMAINING

5-6 4-6 REPS REMAINING

3-4 LIGHT EFFORT

1-2 LITTLE TO NO EFFORT

 8-WEEK BENCH PROGRAM
WEEK 1-3 HYPERTROPHY
DAY 1 WEEK 1-3 WEIGHT REPS SETS REST PERIOD COMMENTS
DUMBELL FLAT BENCH FIND 12 REP- BETWEEN RPE 7-9 12 3 90 SEC. INCREASE THIS WEIGHT WEEKLY 5-10LBS WHILE STILL BEING ABLE TO ACHEIVE THE SAME SETS AND REST.
DECLINE CLOSE GRIP BENCH FIND 10 REP -BETWEEN RPE 7-9 10 2 90 SEC SAME AS ABOVE
INCLINE DUMBELL FLY FIND 12 REP- BETWEEN RPE 7-9 12 4 60 SEC. SAME AS ABOVE
DIPS (WEIGHTED IF NECESSAY OR ASSISTED) FIND 8 REP MAX 8 3 AS NEEDED IF 8 REPS IS TO EASY, ADD WEIGHT TO MAKE IT CHALLENGING ENOUGH.
PUSH UPS BW 10 6 60 SEC. ADD 1 EXTRA SET EVERY WEEK
CABLE TRICEP EXTENISION (EXT) FIND 15 REP- BETWEEN RPE 7-9 15 5 90 SEC.
DAY 2 WEEK 1-3 WEIGHT REPS SETS REST PERIOD COMMENTS
NEUTRAL GRIP PULL UP (ASSISTED IF NECESSARY) FIND 5 REP 5,3,AMRAP 3 60 SEC. IF 5 REPS IS TO EASY THEN ADD WEIGHT UNTIL 5 REP RANGE IS ACHEIVED
DUMBELL PULL OVER FIND 12 REP 12 3 2 MIN INCREASE WEIGHT 5-10LBS WEEKLY WHILE STILL ACHEIVING THE PRESCRIBED REP RANGE
LAT PULL DOWN FIND 12 REP 12 5 60 SEC. SAME AS ABOVE
SINGLE ARM DB ROW FIND 10 REP 10 3 2 MIN SAME AS ABOVE
FACE PULL WITH BAND BAND 15 4 30 SEC.
REVERSE FLY FIND 12 REP 12 3 90 SEC, SAME AS ABOVE
DAY 3 WEEK 1-3 WEIGHT REPS SETS REST PERIOD COMMENTS
SEATED DUMBELL MILITARY PRESS FIND 10 REP 10 4 2 MIN INCREASE WEIGHT 5-10LBS WEEKLY WHILE STILL ACHEIVING THE SAME REP RANGE
FRONT, LATERAL RAISE SUPERSET FIND 15 REP 15,15 3,3 60 SEC. SAME AS ABOVE
CLOSE GRIP SPOTO PRESS FIND 8 REP 8,AMRAP 2 AS NEEDED SAME AS ABOVE
TRICEP PUSH DOWN FIND 10 REP 10,8,AMRAP 3 2 MIN SAME AS ABOVE
BAND PULL APART BAND 15 5 30 SEC.
LAT PULL DOWN WIDE GRIP FIND 12 REP 12 4 60 SEC.
WEEK 4 DELOAD
DAY 1 DELOAD WEEK 4 WEIGHT REPS SETS REST COMMENTS
DUMBELL FLAT BENCH DROP WEIGHT 10% FROM WEEK1-3 12 3 90 SEC.
DECLINE CLOSE GRIP BENCH DROP WEIGHT 10% FROM WEEK1-3 10 2 90 SEC
INCLINE DUMBELL FLY DROP WEIGHT 10% FROM WEEK1-3 12 2 60 SEC.
DIPS (WEIGHTED IF NECESSAY OR ASSISTED) DROP WEIGHT 10% FROM WEEK1-3 8 3 AS NEEDED
PUSH UPS BW 10 3 60 SEC.
CABLE TRICEP EXTENISION (EXT) DROP WEIGHT 10% FROM WEEK1-3 15 5 90 SEC.
DAY 2 DELOAD WEEK 4 WEIGHT REPS SETS REST COMMENTS
NEUTRAL GRIP PULL UP (WEIGHTED OR ASSISTED IF NECESSARY) DROP WEIGHT 10% FROM WEEK1-3 5 3 60 SEC.
DUMBELL PULL OVER DROP WEIGHT 10% FROM WEEK1-3 12 3 2 MIN
LAT PULL DOWN DROP WEIGHT 10% FROM WEEK1-3 12 5 60 SEC.
SINGLE ARM DB ROW DROP WEIGHT 10% FROM WEEK1-3 10 3 2 MIN
FACE PULL WITH BAND BAND 15 4 30 SEC.
REVERSE FLY DROP WEIGHT 10% FROM WEEK1-3 12 3 90 SEC,
DAY 3 DELOAD WEEK 4 WEIGHTS REPS SETS REST COMMENTS
SEATED DUMBELL MILITARY PRESS DROP WEIGHT 10% FROM WEEK1-3 10 4 2 MIN
FRONT, LATERAL RAISE SUPERSET DROP WEIGHT 10% FROM WEEK1-3 15,15 3,3 60 SEC.
CLOSE GRIP SPOTO PRESS DROP WEIGHT 10% FROM WEEK1-3 8 2 AS NEEDED
TRICEP PUSH DOWN DROP WEIGHT 10% FROM WEEK1-3 10 3 2 MIN
BAND PULL APART BAND 15 3 30 SEC.
LAT PULLDOWN WEDE GRIP DROP WEIGHT 10% FROM WEEK1-3 12 4 60 SEC.
WEEK 5-8 STRENGTH
DAY 1 WEEK 5 WEIGHT REPS SETS REST COMMENTS
PAUSED BENCH PRESS 80% OF 1 REP MAX 3 3 AS NEEDED
CLOSE GRIP INCLINE SPOTO PRESS 65% OF BENCH MAX 5,AMRAP 2 2 MIN
CABLE CROSS OVER FIND 12 REP 12 3 90 SEC.
DIPS ASSISTED OR WEIGHTED IN NECESSARY FIND 5 REP 5 2 AS NEEDED
FACE PULL WITH BAND BAND 15 3 60 SEC.
DAY 2 WEEK 5 WEIGHT REPS SETS REST COMMENTS
SEAL ROW FIND 8 REP 8 3 AS NEEDED
CLOSE GRIP PULL DOWN, 3 SEC CONTRACTION, 2 SEC ECCENTRIC FIND 10 REP 10 3 2 MIN
T3 RAISE FIND 6 REP 6 4 60 SEC.
WIDE GRIP LAT PULL DOWN FIND 10 REP 10 3 90 SEC.
REVERSE GRIP CURL FIND 8 REP 8 2 AS NEEDED
BAND PULL APART BAND 10 4 60 SEC.
DAY 3 WEEK 5 WEIGHT REPS SETS REST COMMENTS
Z PRESS FIND 4 REP 4 3 AS NEEDED
SEATED DUMBELL SHRUG WITH 3 SEC CONTRACTION FIND 10 REP 10 3 2 MIN
OVERHEAD DUMBELL TRICEP EXT. FIND 10 REP 10 3 90 SEC.
SEATED WIDE GRIP CABLE ROW FIND 10 REP 10 2 AS NEEDED
REVERSE FLY WITH DUMBELL FACING INCLINE BENCH FIND 12 REP 12 3 60 SEC.
 WEEK 6
DAY 1 WEEK 6 WEIGHT REPS SETS REST COMMENTS
PAUSED BENCH PRESS 85% OF 1 REP MAX 2 3 AS NEEDED
CLOSE GRIP INCLINE SPOTO PRESS 70% OF BENCH MAX 5 2 2 MIN
CABLE CROSS OVER INCREASE 5-10LBS FROM WEEK 5 10 3 90 SEC.
DIPS ASSISTED OR WEIGHTED IN NECESSARY INCREASE 5-10LBS FROM WEEK 5 5 2 AS NEEDED
FACE PULL WITH BAND BAND 15 3 60 SEC.
DAY 2 WEEK 6 WEIGHT REPS SETS REST COMMENTS
SEAL ROW INCREASE 5-10LBS FROM WEEK 5 8 3 AS NEEDED
CLOSE GRIP PULL DOWN, 3 SEC CONTRACTION, 2 SEC ECCENTRIC INCREASE 5-10LBS FROM WEEK 5 8 3 2 MIN
T3 RAISE INCREASE 5-10LBS FROM WEEK 5 4 4 60 SEC.
WIDE GRIP LAT PULL DOWN INCREASE 5-10LBS FROM WEEK 5 10 3 90 SEC.
REVERSE GRIP CURL INCREASE 5-10LBS FROM WEEK 5 8 2 AS NEEDED
BAND PULL APART BAND 10 4 60 SEC.
DAY 3 WEEK 6 WEIGHT REPS SETS REST COMMENTS
Z PRESS INCREASE 5-10LBS FROM WEEK 5 3 3 AS NEEDED
SEATED DUMBELL SHRUG WITH 3 SEC CONTRACTION INCREASE 5-10LBS FROM WEEK 5 8 3 2 MIN
OVERHEAD DUMBELL TRICEP EXT. INCREASE 5-10LBS FROM WEEK 5 10 3 90 SEC.
SEATED WIDE GRIP CABLE ROW INCREASE 5-10LBS FROM WEEK 5 10 2 AS NEEDED
REVERSE FLY WITH DUMBELL FACING INCLINE BENCH INCREASE 5-10LBS FROM WEEK 5 12 3 60 SEC.
WEEK 7
DAY 1 WEEK 7 WEIGHT REPS SETS REST COMMENTS
PAUSED BENCH 90% OF ONE REP MAX 1,AMRAP 2 AS NEEDED
SPEED BENCH 75% OF 1 REP MAX 2 3 2 MIN
DUMBELL FLOOR FLY FIND 10 REP 10 3 2 MIN
OVERHEAD TRICEP EXT WITH ROPE FIND 10 REP 10 3 AS NEEDED
DAY 2 WEEK 7 WEIGHT REPS SETS REST COMMENTS
INCLINE BENCH SEAL ROW WITH DUMBELL FIND 8 REP 8 3 2 MIN
LAT PULL DOWN FIND 10 REP 10 3 60 SEC.
STRAIGHT ARM PULL DOWN FIND 10 REP 10 5 60 SEC.
INVERTED BODY WEIGHT ROW BW 10 4 90 SEC.
REVERSE GRIP BAND PULL APART BAND 12 3 60 SEC.
DAY 3 WEEK 7 WEIGHT REPS SETS REST COMMENTS
STANDING STRICT OVERHEAD PRESS FIND 5 REP 5 3 AS NEEDED
CLOSE GRIP SPOTO PRESS 70% OF 1 REP MAX BENCH 3,AMRAP 2 AS NEEDED
FACE DOWN ON BENCH FRONT RAISE FIND 10 REP 10 3 60 SEC.
DIPS ASSISTED OR WEIGHTED IF NECESSARY FIND 5 REP 5 2 AS NEEDED
FACE PULL WITH BAND BAND 15 3 60 SEC.
WEEK 8
DAY 1 WEEK 8 WEIGHT REPS SETS REST COMMENTS
PAUSED BENCH 95% OF ONE REP MAX 1,AMRAP 2 AS NEEDED
SPEED BENCH 80% OF 1 REP MAX 2 3 2 MIN
DUMBELL FLOOR FLY INCREASE 5-10LBS FROM WEEK 7 10 3 2 MIN
OVERHEAD TRICEP EXT WITH ROPE INCREASE 5-10LBS FROM WEEK 7 10 3 AS NEEDED
SEATED ROW FIND REP 10 10,10, AMRAP 3 AS NEEDED
DAY 2 WEEK 8 WEIGHT REPS SETS REST COMMENTS
INCLINE BENCH SEAL ROW WITH DUMBELL INCREASE 5-10LBS FROM WEEK 7 8 3 2 MIN
LAT PULL DOWN INCREASE 5-10LBS FROM WEEK 7 10 3 60 SEC.
STRAIGHT ARM PULL DOWN INCREASE 5-10LBS FROM WEEK 7 10 5 60 SEC.
INVERTED BODY WEIGHT ROW BW 10 4 90 SEC.
REVERSE GRIP BAND PULL APART BAND 12 3 60 SEC.
DAY 3 WEEK 8 WEIGHT REPS SETS REST COMMENTS
STANDING STRICT OVERHEAD PRESS INCREASE 5-10LBS FROM WEEK 7 5 3 AS NEEDED
CLOSE GRIP SPOTO PRESS 75% OF 1 REP MAX BENCH 3,AMRAP 2 AS NEEDED
FACE DOWN ON BENCH FRONT RAISE INCREASE 5-10LBS FROM WEEK 7 10 3 60 SEC.
DIPS ASSISTED OR WEIGHTED IF NECESSARY INCREASE 5-10LBS FROM WEEK 7 5 2 AS NEEDED
FACE PULL WITH BAND BAND 15 3 60 SEC.
WEEK 9 TEST 1 REP BENCH MAX