Julius Maddox 8-Week-Bench-Program [PDF]

Zitiervorschau

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

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

COMMENTS

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.

FIND 12 REP

12

4

60 SEC.

DAY 1 DELOAD WEEK 4

WEIGHT

REPS

SETS

REST

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

LAT PULL DOWN WIDE GRIP

WEEK 4 DELOAD

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

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 60 SEC.

LAT PULL DOWN

DROP WEIGHT 10% FROM WEEK1-3

12

5

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,

REPS

SETS

DAY 3 DELOAD WEEK 4

WEIGHTS

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.

REST

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.

COMMENTS

COMMENTS

COMMENTS

WEEK 5-8 STRENGTH DAY 1 WEEK 5

WEIGHT

REPS

SETS

REST

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

DAY 2 WEEK 5

WEIGHT

REPS

SETS

REST

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

COMMENTS

60 SEC.

T3 RAISE

FIND 6 REP

6

4

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

DAY 3 WEEK 5

WEIGHT

REPS

SETS

REST

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.

COMMENTS

60 SEC.

60 SEC.

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.

DAY 1 WEEK 6

WEIGHT

REPS

SETS

REST

COMMENTS

WEEK 6 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

DAY 2 WEEK 6

WEIGHT

REPS

SETS

REST

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

COMMENTS

60 SEC.

T3 RAISE

INCREASE 5-10LBS FROM WEEK 5

4

4

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

DAY 3 WEEK 6

WEIGHT

REPS

SETS

REST

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.

COMMENTS

60 SEC.

60 SEC.

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.

DAY 1 WEEK 7

WEIGHT

REPS

SETS

REST

PAUSED BENCH

90% OF ONE REP MAX

1,AMRAP

2

AS NEEDED

SPEED BENCH

75% OF 1 REP MAX

2

3

2 MIN

COMMENTS

WEEK 7

DUMBELL FLOOR FLY

FIND 10 REP

3

2 MIN

OVERHEAD TRICEP EXT WITH ROPE

FIND 10 REP

10

3

AS NEEDED

DAY 2 WEEK 7

WEIGHT

REPS

10

SETS

REST

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

DAY 3 WEEK 7

WEIGHT

REPS

SETS

REST

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

COMMENTS

COMMENTS

60 SEC.

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.

DAY 1 WEEK 8

WEIGHT

REPS

SETS

REST

PAUSED BENCH

95% OF ONE REP MAX

1,AMRAP

2

AS NEEDED

SPEED BENCH

80% OF 1 REP MAX

2

3

2 MIN

COMMENTS

WEEK 8

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

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.

REST

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

DAY 3 WEEK 8

WEIGHT

REPS

SETS

REST

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

COMMENTS

60 SEC.

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

COMMENTS

COMMENTS