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    KIZEN 6 Week Bench Program

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    Edd Bloom
    The document contains a 6-week strength training program with the primary focus on increasing bench press strength. Each week consists of 2 workout days, with Day 1 focusing on bench press and accessories and Day 2 on overhead press and rows. The program progresses the weight and sets over 6 weeks, building up to a 1 rep max bench press test in Week 7.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    KIZEN 6 Week Bench Program

    Uploaded by

    Edd Bloom
    9K views2 pages
    The document contains a 6-week strength training program with the primary focus on increasing bench press strength. Each week consists of 2 workout days, with Day 1 focusing on bench press and accessories and Day 2 on overhead press and rows. The program progresses the weight and sets over 6 weeks, building up to a 1 rep max bench press test in Week 7.

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    KIZEN 6 Week Bench Program

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    The document contains a 6-week strength training program with the primary focus on increasing bench press strength. Each week consists of 2 workout days, with Day 1 focusing on bench press and accessories and Day 2 on overhead press and rows. The program progresses the weight and sets over 6 weeks, building up to a 1 rep max bench press test in Week 7.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    9K views2 pages

    KIZEN 6 Week Bench Program

    Uploaded by

    Edd Bloom
    The document contains a 6-week strength training program with the primary focus on increasing bench press strength. Each week consists of 2 workout days, with Day 1 focusing on bench press and accessories and Day 2 on overhead press and rows. The program progresses the weight and sets over 6 weeks, building up to a 1 rep max bench press test in Week 7.

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    © All Rights Reserved
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    Bench 1RM: 315


    WEEK 1
    Movement Sets Reps %1RM Weight RPE Journal Notes
    Bench Press 8 3 77.5% 245 -
    Superset x3
    DAY 1 Dumbbell Incline 3 10 - 9
    Face Pull 3 30 - 9

    Movement Sets Reps %1RM Weight RPE Journal Notes


    Bench 4 6-8 65% 205 -
    Overhead Press 3 5 70% 220 -
    DAY 2 Rows 3 8-10 - 9

    WEEK 2
    Movement Sets Reps %1RM Weight RPE Journal Notes
    Bench Press 6 3 80.0% 250 -
    Superset x3
    DAY 1 Dumbbell Incline 3 10 - 9
    Face Pull 3 30 - 9

    Movement Sets Reps %1RM Weight RPE Journal Notes


    Bench 3 5 70% 220 -
    Overhead Press 4 5 70% 220 -
    DAY 2 Rows 3 8-10 - 9

    WEEK 3
    Movement Sets Reps %1RM Weight RPE Journal Notes
    Bench Press 5 3 82.5% 260 -
    Superset x3
    DAY 1 Dumbbell Incline 3 10 - 8
    Face Pull 3 30 - 8

    Movement Sets Reps %1RM Weight RPE Journal Notes


    Bench 4 6-8 72.5% 230 -
    Overhead Press 5 5 70% 220 -
    DAY 2 Rows 3 8-10 - 8

    WEEK 4
    Movement Sets Reps %1RM Weight RPE Journal Notes
    Bench Press 5 3 85% 270 -
    Superset x3
    DAY 1 Dumbbell Incline 3 10 - 8
    Face Pull 3 30 - 8

    Movement Sets Reps %1RM Weight RPE Journal Notes


    Bench 4 5 75% 235 -
    Overhead Press 3 5 72.5% 230 -
    DAY 2 Rows 3 8-10 - 8

    WEEK 5
    Movement Sets Reps %1RM Weight RPE Journal Notes
    Bench Press 5 2 87.5% 275 -
    Superset x3
    DAY 1 Dumbbell Incline 3 10 - 7
    Face Pull 3 30 - 7

    Movement Sets Reps %1RM Weight RPE Journal Notes


    Bench 3 3-5 77.5% 245 -
    Overhead Press 4 5 72.5% 230 -
    DAY 2 Rows 3 8-10 - 7

    WEEK 6
    WEEK 6
    Movement Sets Reps %1RM Weight RPE Journal Notes
    Bench Press 1 2 90% 285 -
    Bench Press 1 1 95% 300 -
    DAY 1 Superset x3
    Dumbbell Incline 3 10 - 7
    Face Pull 3 30 - 7

    Movement Sets Reps %1RM Weight RPE Journal Notes


    Bench 3 5 60.0% 190 -
    Rows 3 8-10 - 7
    DAY 2

    WEEK 7 - Test
    Movement Sets Reps %1RM Weight RPE Journal Notes
    Bench Press 1 1 90% 285 -
    Bench Press 1 1 95% 300 -
    DAY 1 Bench Press 1 1 100% 315 -

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