Bangers & Mash

Strength and Muscle

3 weeks / 4 days per week

A combination of lots of other programs. Just turned 50 and decided to push it while I can

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Week 1

Day 1

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Pendlay Row (Barbell)

Supplemental

5 x 60%

5 x 70%

5 x 75%

5 x 80%

5 x 85%

Incline Bench Press (Dumbbell)

Supplemental

10 x 50%

10 x 60%

10 x 70%

Lat-Pulldown (Cable)

Supplemental

10 x 50%

10 x 60%

10 x 70%

Lying Triceps Extension (Dumbbell)

Assistance
3 x 12 reps

Hammer Curl (Dumbbell)

Assistance
3 x 12 reps

Band Pull-Aparts

Assistance
3 x 0 reps

Day 2

Safety Barbell Squat

Main

5 x 65%

5 x 75%

5 x 85%

Straight Leg Deadlift (Barbell)

Supplemental

10 x 50%

10 x 60%

10 x 70%

Rear Lunge (Dumbbell)

Assistance
3 x 10 reps

Kettlebell swing

Assistance

25 x 60%

25 x 70%

25 x 75%

25 x 80%

Ab Wheel

Assistance
3 x 0 reps

Farmers walk

Assistance
3 x undefined reps

Day 3

Press

Main

5 x 65%

5 x 75%

5 x 85%

Pull up neutral grip weighted

Assistance
5 x 5 reps

High incline dumbbell press

Supplemental

10 x 50%

10 x 60%

10 x 70%

Chest supported Cable row

Supplemental

10 x 50%

10 x 60%

10 x 70%

Bar Pushdown (Cable)

Assistance

12 x 50%

12 x 60%

12 x 70%

Curl (Barbell)

Assistance

12 x 50%

12 x 60%

12 x 70%

Face pull (banded)

Assistance
3 x 0 reps

Day 4

Trap Bar Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Goblet squat landmine

Supplemental

10 x 50%

10 x 60%

10 x 70%

Single Leg Stiff-leg Deadlift (Dumbell)

Assistance
3 x 10 reps

Kettlebell swing

Assistance

25 x 60%

25 x 70%

25 x 75%

25 x 80%

Crunch band

Assistance
3 x 0 reps

Farmers walk

Assistance
3 x undefined reps

Week 2

Day 1

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Pendlay Row (Barbell)

Supplemental

4 x 60%

4 x 70%

4 x 80%

4 x 85%

4 x 90%

Incline Bench Press (Dumbbell)

Supplemental

10 x 60%

8 x 70%

6 x 80%

Lat-Pulldown (Cable)

Supplemental

10 x 60%

8 x 70%

6 x 80%

Lying Triceps Extension (Dumbbell)

Assistance
3 x 12 reps

Hammer Curl (Dumbbell)

Assistance
3 x 12 reps

Band Pull-Aparts

Assistance
3 x 0 reps

Day 2

Safety Barbell Squat

Main

3 x 70%

3 x 80%

3 x 90%

Straight Leg Deadlift (Barbell)

Supplemental

10 x 60%

8 x 70%

6 x 80%

Rear Lunge (Dumbbell)

Assistance
3 x 10 reps

Kettlebell swing

Assistance

25 x 60%

25 x 70%

25 x 75%

25 x 80%

Ab Wheel

Assistance
3 x 0 reps

Farmers walk

Assistance
3 x undefined reps

Day 3

Press

Main

3 x 70%

3 x 80%

3 x 90%

Pull up neutral grip weighted

Assistance
5 x 5 reps

High incline dumbbell press

Supplemental

10 x 60%

8 x 70%

6 x 80%

Chest supported Cable row

Supplemental

10 x 60%

8 x 70%

6 x 80%

Bar Pushdown (Cable)

Assistance

12 x 50%

12 x 60%

12 x 70%

Curl (Barbell)

Assistance

12 x 60%

12 x 70%

12 x 80%

Face pull (banded)

Assistance
3 x 0 reps

Day 4

Trap Bar Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

Goblet squat landmine

Supplemental

10 x 60%

8 x 70%

6 x 80%

Single Leg Stiff-leg Deadlift (Dumbell)

Assistance
3 x 10 reps

Kettlebell swing

Assistance

25 x 60%

25 x 70%

25 x 75%

25 x 80%

Crunch band

Assistance
3 x 0 reps

Farmers walk

Assistance
3 x undefined reps

Week 3

Day 1

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

Pendlay Row (Barbell)

Supplemental

3 x 60%

3 x 70%

3 x 85%

3 x 90%

3 x 95%

Incline Bench Press (Dumbbell)

Supplemental

5 x 65%

5 x 75%

5 x 85%

Lat-Pulldown (Cable)

Supplemental

5 x 65%

5 x 75%

5 x 85%

Lying Triceps Extension (Dumbbell)

Assistance
3 x 12 reps

Hammer Curl (Dumbbell)

Assistance
3 x 12 reps

Band Pull-Aparts

Assistance
3 x 0 reps

Day 2

Safety Barbell Squat

Main

5 x 75%

3 x 85%

1 x 95%

Straight Leg Deadlift (Barbell)

Supplemental

5 x 65%

5 x 75%

5 x 85%

Rear Lunge (Dumbbell)

Assistance
3 x 10 reps

Kettlebell swing

Assistance

25 x 60%

25 x 70%

25 x 75%

25 x 80%

Ab Wheel

Assistance
3 x 0 reps

Farmers walk

Assistance
3 x undefined reps

Day 3

Press

Main

5 x 75%

3 x 85%

1 x 95%

Pull up neutral grip weighted

Assistance
5 x 5 reps

High incline dumbbell press

Supplemental

5 x 65%

5 x 75%

5 x 85%

Chest supported Cable row

Supplemental

5 x 65%

5 x 75%

5 x 85%

Bar Pushdown (Cable)

Assistance

12 x 50%

12 x 60%

12 x 70%

Curl (Barbell)

Assistance

12 x 65%

12 x 75%

12 x 85%

Face pull (banded)

Assistance
3 x 0 reps

Day 4

Trap Bar Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

Goblet squat landmine

Supplemental

5 x 65%

5 x 75%

5 x 85%

Single Leg Stiff-leg Deadlift (Dumbell)

Assistance
3 x 10 reps

Kettlebell swing

Assistance

25 x 60%

25 x 70%

25 x 75%

25 x 80%

Crunch band

Assistance
3 x 0 reps

Farmers walk

Assistance
3 x undefined reps

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