Megalodon Bench Program
Do you use lbs or kg?
Current Bench Press 1RM:
Current OHP 1RM:
ch Program
Week 1: Hypertrophy 1 of 4
Monday
Exercise Sets Reps
Bench Press 4 3RIR
Lat Pulldowns (Grip of Choice) 4 8-12
Neutral Grip DB Bench 3 8-12
Chest Supported Row of Choice 3 8-12
Tricep Motion of Choice 4 12-15
Pec Flies of Face Pulls 3 8-15
Wedensday
Exercise Sets Reps
Bench Press 4 3RIR
Lat Pulldowns 4 8-12
High Incline Neutral DB Press 3 8-12
Chest Supported Row of Choice 3 8-12
Tricep Motion of Choice 4 12-15
Optional Bicep Work 3 8-15
Friday
Exercise Sets Reps
Pause OHP 4 3RIR
Chest Supported Row of Choice 4 8-12
Pause Larsen Press 3 10
Lat Pulldowns 3 8-12
Tricep Motion of Choice 4 12-15
Rear Delt/Lateral/Front Raise Giant Set 3 8-15
ophy 1 of 4
Load
0
3RIR
2RIR
3RIR
1-2RIR
1-2RIR
Load
0
3RIR
2RIR
3RIR
1-2RIR
1-2RIR
Load
0
3RIR
2RIR
3RIR
1-2RIR
2RIR
Week 2: Hypertrophy 2 of 4
Monday
Exercise Sets Reps
Bench Press 4 3RIR
Lat Pulldowns (Grip of Choice) 4 8-12
Neutral Grip DB Bench 3 8-12
Chest Supported Row of Choice 3 8-12
Tricep Motion of Choice 4 12-15
Pec Flies of Face Pulls 3 8-15
Wedensday
Exercise Sets Reps
Bench Press 4 3RIR
Lat Pulldowns 4 8-12
High Incline Neutral DB Press 3 8-12
Chest Supported Row of Choice 3 8-12
Tricep Motion of Choice 4 12-15
Optional Bicep Work 3 8-15
Friday
Exercise Sets Reps
Pause OHP 4 3RIR
Chest Supported Row of Choice 4 8-12
Pause Larsen Press 3 10
Lat Pulldowns 3 8-12
Tricep Motion of Choice 4 12-15
Rear Delt/Lateral/Front Raise Giant Set 3 8-15
ophy 2 of 4
Load
0
3RIR
2RIR
3RIR
1-2RIR
1-2RIR
Load
0
3RIR
2RIR
3RIR
1-2RIR
1-2 RIR
Load
0
3RIR
2RIR
3RIR
1-2RIR
2RIR
Week 3: Hypertrophy 3 of 4
Monday
Exercise Sets Reps
Bench Press 4 3RIR
Lat Pulldowns (Grip of Choice) 4 8-12
Neutral Grip DB Bench 3 8-12
Chest Supported Row of Choice 3 8-12
Tricep Motion of Choice 4 12-15
Pec Flies of Face Pulls 3 8-15
Wedensday
Exercise Sets Reps
Bench Press 4 3RIR
Lat Pulldowns 4 8-12
High Incline Neutral DB Press 3 8-12
Chest Supported Row of Choice 3 8-12
Tricep Motion of Choice 4 12-15
Optional Bicep Work 3 8-15
Friday
Exercise Sets Reps
Pause OHP 4 3RIR
Chest Supported Row of Choice 4 8-12
Pause Larsen Press 3 10
Lat Pulldowns 3 8-12
Tricep Motion of Choice 4 12-15
Rear Delt/Lateral/Front Raise Giant Set 3 8-15
ophy 3 of 4
Load
0
3RIR
2RIR
3RIR
1-2RIR
1-2RIR
Load
0
3RIR
2RIR
3RIR
1-2RIR
1-2 RIR
Load
0
3RIR
2RIR
3RIR
1-2RIR
2RIR
Week 3: Hypertrophy 4 of 4
Monday
Exercise Sets Reps
Bench Press 4 3RIR
Lat Pulldowns (Grip of Choice) 4 8-12
Neutral Grip DB Bench 3 8-12
Chest Supported Row of Choice 3 8-12
Tricep Motion of Choice 4 12-15
Pec Flies of Face Pulls 3 8-15
Wedensday
Exercise Sets Reps
Bench Press 4 3RIR
Lat Pulldowns 4 8-12
High Incline Neutral DB Press 3 8-12
Chest Supported Row of Choice 3 8-12
Tricep Motion of Choice 4 12-15
Optional Bicep Work 3 8-15
Friday
Exercise Sets Reps
Pause OHP 4 3RIR
Chest Supported Row of Choice 4 8-12
Pause Larsen Press 3 10
Lat Pulldowns 3 8-12
Tricep Motion of Choice 4 12-15
Rear Delt/Lateral/Front Raise Giant Set 3 8-15
ophy 4 of 4
Load
0
3RIR
2RIR
3RIR
1-2RIR
1-2RIR
Load
0
3RIR
2RIR
3RIR
1-2RIR
1-2 RIR
Load
0
3RIR
2RIR
3RIR
1-2RIR
2RIR
Week 5: Strength 1 of 3
Monday
Exercise Sets Reps
Bench Press 1 1
3 2RIR
Lat Pulldowns (Grip of Choice) 4 8-12
Neutral Grip DB Bench 3 6-10
Chest Supported Row of Choice 3 8-12
Tricep Motion of Choice 4 12-15
Pec Flies of Face Pulls 3 8-15
Wedensday
Exercise Sets Reps
Bench Press 1 1
3 2RIR
Lat Pulldowns 4 8-12
High Incline Neutral DB Press 3 6-10
Chest Supported Row of Choice 3 8-12
Tricep Motion of Choice 4 12-15
Optional Bicep Work 3 8-15
Friday
Exercise Sets Reps
Pause OHP 1 1
3 2RIR
Chest Supported Row of Choice 4 8-12
Pause Larsen Press 3 8
Lat Pulldowns 3 8-12
Tricep Motion of Choice 4 12-15
Rear Delt/Lateral/Front Raise Giant Set 3 8-15
gth 1 of 3
Load
0
0
3RIR
2RIR
3RIR
1-2RIR
1-2RIR
Load
0
0
3RIR
2RIR
3RIR
1-2RIR
1-2 RIR
Load
0
0
3RIR
2RIR
3RIR
1-2RIR
2RIR
Week 6: Strength 2 of 3
Monday
Exercise Sets Reps
Bench Press 1 1
3 2RIR
Lat Pulldowns (Grip of Choice) 4 8-12
Neutral Grip DB Bench 3 6-10
Chest Supported Row of Choice 3 8-12
Tricep Motion of Choice 4 12-15
Pec Flies of Face Pulls 3 8-15
Wedensday
Exercise Sets Reps
Bench Press 1 1
3 2RIR
Lat Pulldowns 4 8-12
High Incline Neutral DB Press 3 6-10
Chest Supported Row of Choice 3 8-12
Tricep Motion of Choice 4 12-15
Optional Bicep Work 3 8-15
Friday
Exercise Sets Reps
Pause OHP 1 1
3 2RIR
Chest Supported Row of Choice 4 8-12
Pause Larsen Press 3 8
Lat Pulldowns 3 8-12
Tricep Motion of Choice 4 12-15
Rear Delt/Lateral/Front Raise Giant Set 3 8-15
gth 2 of 3
Load
0
0
3RIR
2RIR
3RIR
1-2RIR
1-2RIR
Load
0
0
3RIR
2RIR
3RIR
1-2RIR
1-2 RIR
Load
0
0
3RIR
2RIR
3RIR
1-2RIR
2RIR
Week 7: Strength 3 of 3
Monday
Exercise Sets Reps
Bench Press 1 1
3 2RIR
Lat Pulldowns (Grip of Choice) 4 8-12
Neutral Grip DB Bench 3 6-10
Chest Supported Row of Choice 3 8-12
Tricep Motion of Choice 4 12-15
Pec Flies of Face Pulls 3 8-15
Wedensday
Exercise Sets Reps
Bench Press 1 1
3 2RIR
Lat Pulldowns 4 8-12
High Incline Neutral DB Press 3 6-10
Chest Supported Row of Choice 3 8-12
Tricep Motion of Choice 4 12-15
Optional Bicep Work 3 8-15
Friday
Exercise Sets Reps
Pause OHP 1 1
3 2RIR
Chest Supported Row of Choice 4 8-12
Pause Larsen Press 3 8
Lat Pulldowns 3 8-12
Tricep Motion of Choice 4 12-15
Rear Delt/Lateral/Front Raise Giant Set 3 8-15
gth 3 of 3
Load
0
0
3RIR
2RIR
3RIR
1-2RIR
1-2RIR
Load
0
0
3RIR
2RIR
3RIR
1-2RIR
1-2 RIR
Load
0
0
3RIR
2RIR
3RIR
1-2RIR
2RIR
Week 8: Peak 1 of 3
Monday
Exercise Sets Reps
Bench Press 1 1
3 2RIR
Lat Pulldowns (Grip of Choice) 4 8-12
Neutral Grip DB Bench 3 5-8
Chest Supported Row of Choice 3 8-12
Tricep Motion of Choice 4 12-15
Pec Flies of Face Pulls 3 8-15
Wedensday
Exercise Sets Reps
Bench Press 1 1
3 2RIR
Lat Pulldowns 4 8-12
High Incline Neutral DB Press 3 5-8
Chest Supported Row of Choice 3 8-12
Tricep Motion of Choice 4 12-15
Optional Bicep Work 3 8-15
Friday
Exercise Sets Reps
Pause OHP 1 1
3 2RIR
Chest Supported Row of Choice 4 8-12
Pause Larsen Press 3 6
Lat Pulldowns 3 8-12
Tricep Motion of Choice 4 12-15
Rear Delt/Lateral/Front Raise Giant Set 3 8-15
k 1 of 3
Load
0
0
3RIR
2RIR
3RIR
1-2RIR
1-2RIR
Load
0
0
3RIR
2RIR
3RIR
1-2RIR
1-2 RIR
Load
0
0
3RIR
2RIR
3RIR
1-2RIR
2RIR
Week 9: Peak 2 of 3
Monday
Exercise Sets Reps
Bench Press 1 1
3 2RIR
Lat Pulldowns (Grip of Choice) 4 8-12
Neutral Grip DB Bench 3 5-8
Chest Supported Row of Choice 3 8-12
Tricep Motion of Choice 4 12-15
Pec Flies of Face Pulls 3 8-15
Wedensday
Exercise Sets Reps
Bench Press 1 1
3 2RIR
Lat Pulldowns 4 8-12
High Incline Neutral DB Press 3 5-8
Chest Supported Row of Choice 3 8-12
Tricep Motion of Choice 4 12-15
Optional Bicep Work 3 8-15
Friday
Exercise Sets Reps
Pause OHP 1 1
3 2RIR
Chest Supported Row of Choice 4 8-12
Pause Larsen Press 3 6
Lat Pulldowns 3 8-12
Tricep Motion of Choice 4 12-15
Rear Delt/Lateral/Front Raise Giant Set 3 8-15
k 2 of 3
Load
0
0
3RIR
2RIR
3RIR
1-2RIR
1-2RIR
Load
0
0
3RIR
2RIR
3RIR
1-2RIR
1-2 RIR
Load
0
0
3RIR
2RIR
3RIR
1-2RIR
2RIR
Week 10: Peak 3 of 3 MAX WEEK
Monday
Exercise Sets Reps
Bench Press 3 3
Lat Pulldowns (Grip of Choice) 4 8-12
Wedensday
Exercise Sets Reps
Bench Press 1 1
Friday
Exercise Sets Reps
Pause OHP 1 1
3 MAX WEEK
Load Authors Note: You've made it to max week. The first session of
0 the week will be taken as an active recovery day to decay fatigue
before testing 1RMs! You will be performing a 3x3 with a
5+RIR submaximal weight, I recommend that you perform this set in a
compensatory acceleration manor. This means keeping your
technique ideal, performing a controlled negative, and then trying
to apply maximal force in to the submaximal weight and
Load
accelerate all the way through the press. Another
Max recommendation I would make is when you are testing your
maxes to secure the PR by doing 5lbs over what ever your max
was coming into this block before going heavier if you feel ready!
Load
Max
