Bankai Chest Training

UNLOCK YOUR CHEST POTENTIAL

@fbaftermath | Chest Focus 6-week Training

Intro
What is it to man that the calling of not only a big chest, but a strong one that catches the
attention of the Gods. Here you will understand what it takes to really level up your chest
to Final Form, and from then on, “Find A New Limit”. You will

− Increase Push Strength

− Increase Chest Endurance

− Build A More Complete Chest

− Increase Chest Size all around

− Work Yourself Equally to Keep from Injury

− Find Your Bankai

WHAT IS BANKAI (SHI-KAI)

Bankai is to “Upgrade”, and you will become a whole new “Beast” in the gym and more
confident.

The Word came from an anime called “Bleach” and the characters would say “Bankai”
When things needed to get serious and looked for more Power. I want this to be apart of
you as it is to me.

Training Intro (key notes)

You will be training hard for 6 weeks chest Training some weeks as
much as 3 times a week with just enough recovery to get by. Don’t be
let down if this program pulls out weaknesses. We need that to better
yourself and make yourself complete.
Major Tips:

When Benching, focus on keeping elbows tight to the body and not flared out wide, this
can cause major shoulder issues especially dealing with heavy amounts of weights.

PAGE 1
Recovery time unless it’s a compound set or superset which would be 15 sec rest “Max”
needs to go off feel, dealing with heavy weights between 2-5 minutes should be enough
but even still, listen to your body, I don’t want you gassed out going for heavy reps.

When you see rep # dropping each set, you need to increase weight accordingly.
Remember if you can get through rep range easily, its time to redo and up that weight, do
not limit yourself to a breezy workout.

If you see A1/A2 that means it is a super set, where you do one set after the other.

Supplements
Creatine Hcl is a great Supplement for strength without having water retention. I have
used it for years and prefer it over creatine monohydrate.

Beta Alanine is used to keep you from fatiguing early on movements. That itchy feeling
you get from pre-workouts… Yea that is the Beta in the products.

Agmatine Sulfate is used for Harder Muscle Contraction, pushing Nitric Oxide into the
muscle increase cell volume which is crucial for muscle growth.

Iron Is used to increase oxygen intake and reduce heart rate.

Glutamine Is used to help with muscle recovery and soreness.

Betaine Is used to increase creatine production.

Suggested Macros
Fat: 30%
Carbs: 40%

PAGE 2
 Protein: 30%
Fiber: 30 Grams Daily
These numbers are suggested for this program based on Athletic Training for lean mass
and strength progress.

Bench Squat Deadlift

Max Max Max

PAGE 3
Fill in percentage fast track below

Bench Squat Deadlift

50%

55%

60%

65%

70%

75%

80%

85%

90%

95%

PAGE 4
Week 1
Monday
Barbell Bench Press:

Set % Reps Weight (fill in)

Set 1 60% 6
Set 2 75% 4
Set 3 80% 3
Set 4 80% 3
Set 5 80% 3
Incline Dumbbell Press: 15/12/8

Military Shoulder Press: 10/10/10

Bent over Barbell Rows: 12/8/6/Drop set (Amrap)

Incline Bench Dumbbell Row (Chest Against Bench): 8/8/8

Chin Ups: 8/8/8

Farmers Walk: 3 sets (Heavy) 20 Sec constant walk

Tuesday
Back Squat:

Set % Reps Weight (fill in)

Set 1 50% 8
Set 2 70% 5
Set 3 80% 4

PAGE 5
 Set 4 85% 2
Set 5 60% 12

Sumo Deadlift 65%: 6/6/6

Glute Bridges 60% squat max: 8/8/8/8

Hamstring Curls: 15/12/10

Leg Extensions:15/12/10/Amrap

Wednesday
Incline Bench Press:

Set % Reps Weight (fill in)

Set 1 50% 6
Set 2 60% 5
Set 3 65% 4
Set 4 70% 3
Set 5 70% 3
A1 DB Decline Bench Press: 10/10/10

A2 Bench Explosive pushups: 5

(Hands on Bench feet on floor)

Cable Fly’s Superset (Mid and Low back to back): 10/10/10

Chin Up (Isometric Holds, Weighted): 10 sec/10sec/10sec

Forearm Curls (Both Ways): 20/20/20

Thursday
Deadlift:

Set % Reps Weight (fill in)

Set 1 60% 6
Set 2 75% 5
Set 3 75% 3

PAGE 6
 Set 4 80% 2
Set 5 85% 2

Hack Squats (if you don’t have this machine do goblet squats): 12/12/12

Hamstring Curls: 15/10/8/8

A1 Dumbbell Lunges: 10/10/10

A2 Jump Squats: Amrap

A1 Glute Bridges: 8/8/8

A2 Box Jumps: 5

Friday
Floor Barbell Bench Press:

Set % Reps Weight (fill in)

Set 1 60% 8
Set 2 70% 6
Set 3 80% 4
Set 4 85% 3
Set 5 85% 3

Single Arm Incline Dumbbell Bench Press: 8/8/8

Lying Band Pull Apart: 10/10/10

(grab a stretchy band, lay on a bench, keep back tight (shoulder blades together) and pull
band apart as if you are trying to move people out the way because real gains are coming
through)

Dips (weighted): 10/10/10/10

Slightly Outside Shoulder with Pull Ups: 8/8/8/8

Forearm Curls (Both Ways): 20/20/20

PAGE 7
Saturday
OFF

Sunday
OFF

PAGE 8
Week 2
Monday
Barbell Bench Press:

Set % Reps Weight (fill in)

Set 1 55% 3
Set 2 70% 2
Set 3 75% 1
Set 4 90% 1
Set 5 100% + 1

Incline Dumbbell Press: 15/12/8

Military Shoulder Press: 8/8/5

Bent over Barbell Rows: 12/10/8/6

Incline Bench Dumbbell Row (chest Against Bench): 6/6/6

Chin Ups (weighted): 6/6/6

Farmers Walk: 3 sets (Heavy) 20 Sec constant walk

Tuesday
Back Squat:

Set % Reps Weight (fill in)

Set 1 50% 8

PAGE 9
 Set 2 65% 6
Set 3 75% 4
Set 4 85% 3
Set 5 50% 8

Sumo Deadlift 65%: 8/8/8

Glute Bridges 70% squat max: 5/5/5/5

Hamstring Curls: 20/20/20

A1 Leg Extensions: 15/15/15/15

A2 Jump Squats: 15

Wednesday
Incline Bench Press:

Set % Reps Weight (fill in)

Set 1 50% 10
Set 2 65% 6
Set 3 70% 4
Set 4 65% 6
Set 5 50% 10

A1 DB Decline Bench Press: 12/8/6

A2 Bench Explosive pushups: 5

(Hands on Bench feet on floor, explosive push into air doing movement)

Cable Fly’s Superset (Mid and Low back to back): 10/10/10

Chin Up (Isometric Holds, Weighted): 10 sec/10sec/10sec

Barbell Forearm Curls (Both Ways): 20/20/20

Thursday
Deadlift:

PAGE 10
 Set % Reps Weight (fill in)
Set 1 60% 8
Set 2 75% 5
Set 3 75% 5
Set 4 85% 1-2
Set 5 95% 1-2

Hack Squats: 12/12/12

Hamstring Curls: 15/12/8

Bulgarian Split Squats: 8/8/8

A1 Glute Bridges: 6/6/6

A2 Broad jumps: 1

Friday
Floor Barbell Bench Press:

Set % Reps Weight (fill in)

Set 1 60% 8-12
Set 2 75% 6
Set 3 85% 4
Set 4 85% 3
Set 5 85% 3

Single Arm Incline Dumbbell Bench Press: 6/6/6/6

Lying Band Pull Apart: 10/10/10

(grab a stretchy band, lay on a bench, keep back tight (shoulder blades together and pull
apart as if you are trying to rip it)

Dips (weighted): 6/6/6/6

Slightly Outside Shoulder with Pull Ups (weighted): 5/5/5

PAGE 11
Saturday
OFF

Sunday
OFF

Week 3
Monday
Barbell Bench Press:

PAGE 12
 Set % Reps Weight (fill in)
Set 1 60% 8-12
Set 2 75% 4-6
Set 3 85% 3
Set 4 90% 1
Set 5 90% 1

DB Floor Bench Press (Single Arm): 8/8/6/6

DB Shoulder Press: 8/8/8

Cable Mid-Chest Fly’s: 15/15/15

Decline Cable Fly’s: 15/15/15

Lateral Shoulder Raises: 20/20/20

Front Shoulder Raises:15/15/15

Rear Dealt Fly’s: 12/12/20

Tuesday
Box Squats:

Set % Reps Weight (fill in)

Set 1 50% 10
Set 2 65% 8
Set 3 80% 3
Set 4 80% 3
Set 5 80% 3

Deadlifts:

Set % Reps Weight (fill in)

Set 1 50% 10
Set 2 70% 6
Set 3 70% 6

PAGE 13
 Set 4 70% 6
Set 5 50% 10

Incline Chest supported Rows: 12/12/12

Lat Pull Downs (close)Reverse Grip: 15/10/8

Chin ups: 8/8/8

Hyperextensions (with 2 sec pauses at top): 8/8/8

Wednesday
Close Grip Bench Press ½ Reps: 15/15/15

Pyramid Push-ups: 50 reps

Explosive pushups: 6/6/6

Triceps extensions (Rope): 15/12/10/10

V Bar Triceps Extensions: 20/20/10/20

Overhead Triceps Ez Bar Extensions: 12/12/12

Preacher Curls: 20/20/20

Hammer Curls: 10/8/8

Chin Ups: 30reps

Barbell Forearm Curls (Both Ways): 20/20/20

Thursday
Back Squats (2sec Pause):

Set % Reps Weight (fill in)

Set 1 65% 5

PAGE 14
 Set 2 75% 4
Set 3 85% 2
Set 4 85% 2
Set 5 65% 5

Deadlifts (2” deficit):

Set % Reps Weight (fill in)

Set 1 50% 8
Set 2 85% 3
Set 3 85% 3
Set 4 85% 3
Set 5 50% 6

Broad Jumps: 5/5/5

Body weight Rows: 8/8/8

Lat Pull Downs Close Reverse Grip: 8/8/8/8

Lat Cable straight arm cable extensions:15/15/15

Hyperextensions: 15/15/15

Friday
Off

Saturday
Barbell Bench Press (pause Reps):

Set % Reps Weight (fill in)

Set 1 60% 5
Set 2 70% 4
Set 3 80% 3
Set 4 80% 3
Set 5 (non-pause) 50% 8

PAGE 15
Dumbbell Floor Bench Press (Single Arm): 6/6/6/6

Incline Dumbbell Bench Press: 10/10/8/8

Cable (Mid) Fly’s: 20/20/20

Dumbbell Push up to Rows: 10/10/10

Dips: 15/15/15

Push Ups: 100

Sunday
off

Week 4
Monday
Barbell Rack Bench Press:

Set % Reps Weight (fill in)

Set 1 60% 6
Set 2 75% 5
Set 3 90% 2-3
Set 4 90% 1-3
Set 5 90% 1-3

DB Floor Bench Press 6/6/6/6

Barbell Shoulder Press: 8/8/8

Dips: 15/15/15

PAGE 16
Arnold Dumbbell Press: 12/12/12

Front Plate Raises: 100

Lateral Shoulder Raises: 10/10/10

Rear Dealt Fly’s: 15/15/15

Tuesday

Front Squats:

Set % Reps Weight (fill in)

Set 1 50% 8
Set 2 65% 6
Set 3 80% 3
Set 4 80% 3
Set 5 50% 8

Rack Pulls (Off Deadlift Max):

Set % Reps Weight (fill in)

Set 1 70% 8
Set 2 80% 6
Set 3 85% 5
Set 4 90% 4
Set 5 100% 2
Incline Chest supported Rows: 12/12/12

Lat Pull Downs (close)Reverse Grip: 15/10/8

Chin ups: 8/8/8

Hyperextensions (with 2 sec pauses at top): 8/8/8

Farmer Walk (20 sec): 3 sets

PAGE 17
Wednesday
Close Grip Bench Press Reps: 10/8/6/6

Triceps extensions (Rope): 15/12/10/10

V Bar Triceps Extensions: 20/20/10/20

Overhead Triceps Ez Bar Extensions: 12/12/12

Preacher Curls: 20/20/20

Hammer Curls: 10/10/10

Chin Ups: 30 reps

Thursday
Box Squats

Set % Reps Weight (fill in)

Set 1 75% 5
Set 2 80% 4
Set 3 85% 4
Set 4 90% 2-4
Set 5 50% Amrap

Deadlifts:

Set % Reps Weight (fill in)

Set 1 80% 3
Set 2 80% 3
Set 3 90% 2
Set 4 90% 1
Set 5 50% 6

PAGE 18
Barbell Rows: 6/6/6

Lat Pull Downs Close Reverse Grip: 8/8/8/8

Lat Cable straight arm cable extensions:15/15/15

Hyperextensions: 15/15/15

Friday
Off

Saturday
Bench Press: (Bodyweight)

Set 1 10 reps

Set 2 10 reps

Set 3 10 reps

Set 4 10 reps

Set 5 10 reps

Dumbbell Floor Bench Press 6/6/6/6

Incline Dumbbell Bench Press (Single Arm): 10/10/8/8

Cable (decline) Fly’s: 20/20/20

Dips Weighted: 12/12/12

Push Ups: 100

Sunday
Off

PAGE 19
Week 5
Monday
Single leg hip thrust: 8/8/8 (each leg)

Dumbbell squat jumps: 6/6/6

Squat:

Set % Reps Weight (fill in)

Set 1 80% 5
Set 2 80% 5
Set 3 80% 5
Set 4 80% 5
Set 5 80% 5
Goblet Squats: 10/10/10/10

Single Leg, Leg Press: 8/8/8 (each leg)

Box Jumps: 6/6/6/6

Tuesday
Barbell Bench Press:

Set % Reps Weight (fill in)

Set 1 80% 3
Set 2 85% 3
Set 3 95% 1
Set 4 80% 3
Set 5 50% 10

Single Dumbbell Single Arm Floor press: 8/8/8

Arm Incline Dumbbell Press; 5/5/5/5

Explosive bench pushups: 6/6/6

Dips (Fast): 10/10/10/10

PAGE 20
A1 Pull Ups (Wide): 12/12/12

A2 Lat pull downs: 10/10/10

A1 Chin Ups: 10/10/10

A2 Lat pull downs reverse grip: 12/12/12

Wednesday
off

Thursday
Front Squat

Set % Reps Weight (fill in)

Set 1 50% 8
Set 2 65% 5
Set 3 75% 4
Set 4 85% 3
Set 5 50% 8

Wide Stance Squat (50% squat max): 12/12/12

A1 Glute Bridges: 10/10/10

A2 Jump Squats: 5/5/5

Leg extensions: 20/20/20

Bulgarian Split Squats: 8/8/8

Dumbbell Straight Leg Deadlifts: 8/8/8/8

Friday
Dumbbell Bench Press: 8/8/8/8

PAGE 21
Dumbbell Incline Press: 8/8/8

Barbell Floor Press:

Set % Reps Weight (fill in)

Set 1 50% 8
Set 2 65% 5
Set 3 75% 4
Set 4 85% 3
Set 5 50% 8

A1 Cable Mid Chest Fly’s: 12/12/12

A2 Pushups: 15/15/15

Barbell Rows: 8/6/6/10

Barbell Chest Supported Rows: 8/8/8

Wide Grip Pull Ups: 10/10/10

Saturday
off

Sunday
Box Squats:

Set % Reps Weight (fill in)

Set 1 50% 8
Set 2 60% 5
Set 3 75% 3
Set 4 75% 3
Set 5 75% 3

Depth Jumps: 4/4/4

(stand on bench/step down/ and immediately jump up as high as you can)

PAGE 22
Broad Jumps: 4/4/4

Leg Press: 15/12/10/8

Bulgarian Split Squats: 8/8/8

Hamstring Curls: 15/12/10/8/8

Week 6
Monday
Off

Tuesday
Barbell Bench Press:

Set % Reps Weight (fill in)

Set 1 50% 5
Set 2 60% 3
Set 3 70% 1
Set 4 80% 1
Set 5 90% 1
Set 6 100% 1
Set 7 100% + 1

Dumbbell Incline Bench Press: 10/10/10

Dumbbell Single Arm Floor press: 8/8/8

Dips: 12/12/12/12

PAGE 23
Wednesday
Back Squat:

Set % Reps Weight (fill in)

Set 1 50% 5
Set 2 60% 3
Set 3 70% 1
Set 4 80% 1
Set 5 90% 1
Set 6 100% 1
Set 7 100% + 1
Hamstring Curls: 10/10/10

Leg Press: 20/15/12/12

Leg extensions: 15/15/15

Thursday
Off

Friday
Deadlift:

Set % Reps Weight (fill in)

Set 1 50% 5
Set 2 60% 3
Set 3 70% 1
Set 4 80% 1
Set 5 90% 1
Set 6 100% 1
Set 7 100% + 1

PAGE 24
Chin Ups: Amrap

Barbell Shoulder Press: 12/10/8/6

Chest Supported Dumbbell Rows: 8/8/8

Lateral Raises: 20/20/20

Your training is complete, treat

yourself this weekend and get
ready to go at it again. Yes!! Again.
The great thing about this program
is you can repeat it and still get
results or choose another focus and
make progress regardless. I want to
thank you all so much for the
support and doing this training.
Please share your progress it would

PAGE 25
mean a lot to me. Weights, Anime
and Gaming all day. #AKLAN

PAGE 26