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    4 Week Bench Press Pyramid

    Uploaded by

    mar
    This document contains a strength training program focused on bench press. It provides the exercises, sets, reps, intensities, and other details across multiple weeks. The program starts with finding a 1 rep max for bench press and includes variations like slingshot bench, overhead press, and isolation exercises. It progresses the weight and intensity of bench press over the weeks while varying the assistance exercises.

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    4 Week Bench Press Pyramid

    Uploaded by

    mar
    264 views5 pages
    This document contains a strength training program focused on bench press. It provides the exercises, sets, reps, intensities, and other details across multiple weeks. The program starts with finding a 1 rep max for bench press and includes variations like slingshot bench, overhead press, and isolation exercises. It progresses the weight and intensity of bench press over the weeks while varying the assistance exercises.

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    bench progressioninnit

    Original Title

    4 Week Bench Press Pyramid _ LiftVault.com

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    This document contains a strength training program focused on bench press. It provides the exercises, sets, reps, intensities, and other details across multiple weeks. The program starts with finding a 1 rep max for bench press and includes variations like slingshot bench, overhead press, and isolation exercises. It progresses the weight and intensity of bench press over the weeks while varying the assistance exercises.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    264 views5 pages

    4 Week Bench Press Pyramid

    Uploaded by

    mar
    This document contains a strength training program focused on bench press. It provides the exercises, sets, reps, intensities, and other details across multiple weeks. The program starts with finding a 1 rep max for bench press and includes variations like slingshot bench, overhead press, and isolation exercises. It progresses the weight and intensity of bench press over the weeks while varying the assistance exercises.

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    You are on page 1of 5

    Source: Fitness Volt

    One Rep Max


    Bench Press 100 <-- enter 1RM

    Rounding 5 5=lb, 2.5=kg

    Isolation Exercises This is the list of isolation


    Hammer curls exercises you can choose from
    Flyes over the weeks. You can add
    Dumbell Bench Press your own as well. Fitness Volt
    recommends varying these
    Chest Dips throughout the program as
    Dumbell Press needed.
    Dumbell front raises
    Arnold press
    Pull ups
    T-bar row
    Chest supported row
    Lat pull downs
    Tricep dips
    Tricep pull downs
    Diamond Push Ups
    Tricep Extensions
    - Add More -
    Day 1 Intensity Load Sets Reps Notes
    Bench Press 70% 70 3 3
    Slingshot CGBP - 3 8
    - Choose - Max RPE = 9 3 20
    - Choose - Max RPE = 9 3 20

    Day 2 Intensity Load Sets Reps Notes


    Bench Press 70% 70 3 3
    Overhead Press 3 6
    - Choose - Max RPE = 9 3 20
    - Choose - Max RPE = 9 3 20

    Day 3 Intensity Load Sets Reps Notes


    Bench Press 75% 75 3 3
    Slingshot CGBP 3 6
    - Choose - Max RPE = 9 3 20
    - Choose - Max RPE = 9 3 20

    Day 4 Intensity Load Sets Reps Notes


    Bench Press 75% 75 3 3
    Overhead Press 3 3
    - Choose - Max RPE = 9 3 20
    - Choose - Max RPE = 9 3 20

    Day 5 Intensity Load Sets Reps Notes


    Bench Press 75% 75 3 3
    Slingshot CGBP 3 3
    - Choose - Max RPE = 9 3 20
    - Choose - Max RPE = 9 3 20
    Day 1 Intensity Load Sets Reps Notes
    Bench Press 87.5% 90 3 1
    Bench Press 75% 75 3 3
    - Choose - Max RPE = 9 3 20
    - Choose - Max RPE = 9 3 20

    Day 2 Intensity Load Sets Reps Notes


    Bench Press 75% 75 3 3
    Low Pin Press 3 6
    - Choose - Max RPE = 9 3 20
    - Choose - Max RPE = 9 3 20

    Day 3 Intensity Load Sets Reps Notes


    Bench Press 75% 75 3 3
    High Pin Press 3 6
    - Choose - Max RPE = 9 3 20
    - Choose - Max RPE = 9 3 20

    Day 4 Intensity Load Sets Reps Notes


    Bench Press 80% 80 3 3
    Low Pin Press 3 3
    - Choose - Max RPE = 9 3 20
    - Choose - Max RPE = 9 3 20

    Day 5 Intensity Load Sets Reps Notes


    Bench Press 80% 80 3 3
    High Pin Press 3 3
    - Choose - Max RPE = 9 3 20
    - Choose - Max RPE = 9 3 20
    Day 1 Intensity Load Sets Reps Notes
    Bench Press 90.0% 90 3 1
    Bench Press 80% 80 3 3
    - Choose - Max RPE = 9 3 20
    - Choose - Max RPE = 9 3 20

    Day 2 Intensity Load Sets Reps Notes


    Bench Press 80% 80 3 3
    Slingshot CGBP 3 12
    - Choose - Max RPE = 9 3 20
    - Choose - Max RPE = 9 3 20

    Day 3 Intensity Load Sets Reps Notes


    Bench Press 80% 80 3 3
    Overhead Press 3 12
    - Choose - Max RPE = 9 3 20
    - Choose - Max RPE = 9 3 20

    Day 4 Intensity Load Sets Reps Notes


    Bench Press 85% 85 3 3
    Slingshot CGBP 3 10
    - Choose - Max RPE = 9 3 20
    - Choose - Max RPE = 9 3 20

    Day 5 Intensity Load Sets Reps Notes


    - -% - - - -
    High Pin Press 105% 105 3 12
    - Choose - Max RPE = 9 1 20
    - Choose - Max RPE = 9 1 20
    Day 1 Intensity Load Sets Reps Notes
    Bench Press 85.0% 85 10 3
    Slingshot CGBP RPE 10 1 AMRAP

    Day 2 Intensity Load Sets Reps Notes


    Bench Press 1- Find 5RM
    Overhead Press RPE 10 AMRAP

    Day 3 Intensity Load Sets Reps Notes


    Rest

    Day 4 Intensity Load Sets Reps Notes


    Rest

    Day 5 Intensity Load Sets Reps Notes


    Rest

    Day 6 Intensity Load Sets Reps Notes


    Bench Press RPE 10 @ 1RM 1 1 Max Out

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