Benching Program
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It s the most revered measure of a young lifter s weight lifting acumen and will add slabs of beef to the pecs shoulders and triceps few exercises can match.
Benching program. Before considering the pyramid program let s first consider five key components of an effective bench press program. Rep range of 1 3 and 5. Since it s the bench press you want to improve.
Programming for your bench press the four day split organizes your programming into two upper body days and two lower body days every week. This program is non linear undulating on a weekly basis with one bench press workout per week. This program is not only used to help increase the bench press but other compound lifts also such as the squat and deadlift.
A bench press program is a training routine designed to increase an athlete s upper limit strength in the bench press their work capacity with the bench press or a similar goal. Beis in an early 1990 s issue of natural bodybuilding the 6 week power bench press program is a peaking program designed to end the 6 week cycle with a new 1 rep max. The bench press is the king of upper body exercises.
Kg and lb can now be chosen by the user. Written by john robbins and published by dennis b. The program is so superior a vast amount of football coaches around the nation adopt this type of training for their athletes.
Note that the bulgarian method can also be used for the bench press and with caution the deadlift but is outlined here as a squat everyday plan for its insane effectiveness at increasing leg strength. Complimenting the bench press program and deadlift workout programs listed above these powerlifting squat programs are focused on increasing squat strength and muscle mass in the lower body. Candito advanced bench program read the explanation below and plug in your numbers.
In this 30 day periodized program to help you bench press 315 pounds you ll be benching on mondays thursdays and saturdays using weight based off a 315 1rm multiplying your 1rm by the decimal e. February 21 2019 update. Bench press workout program spreadsheets.
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