Benchy
Strength
3 weeks / 3 days per week
Experimenting with increasing bench frequency, with limited time at 3 days a week.
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Week 1
Day 1
Bench Press
Main5 x 65%
5 x 75%
5 x 85%
Bench Press
SupplementalHack Press (Machine plate loaded)
AssistanceCurl (Dumbbell)
AssistanceDecline Sit-up
AssistanceStraight Leg Deadlift (Dumbbell)
AssistanceDay 2
Squat
Main5 x 65%
5 x 75%
5 x 85%
Squat
SupplementalBench Press
Supplemental10 x 30%
10 x 40%
10 x 50%
10 x 50%
10 x 50%
Bent-over Row (Barbell)
AssistanceTriceps Extension (Cable)
AssistanceDay 3
Press
Main5 x 65%
5 x 75%
5 x 85%
Bench Press
SupplementalHack Press (Machine plate loaded)
AssistanceCurl (Dumbbell)
AssistanceHanging Leg Raise
AssistanceStraight Leg Deadlift (Dumbbell)
AssistanceWeek 2
Day 1
Bench Press
Main3 x 70%
3 x 80%
3 x 90%
Bench Press
SupplementalHack Press (Machine plate loaded)
AssistanceCurl (Dumbbell)
AssistanceDecline Sit-up
AssistanceStraight Leg Deadlift (Dumbbell)
AssistanceDay 2
Squat
Main3 x 70%
3 x 80%
3 x 90%
Squat
SupplementalBench Press
Supplemental10 x 30%
10 x 40%
10 x 50%
10 x 50%
10 x 50%
Bent-over Row (Barbell)
AssistanceTriceps Extension (Cable)
AssistanceDay 3
Press
Main3 x 70%
3 x 80%
3 x 90%
Bench Press
SupplementalHack Press (Machine plate loaded)
AssistanceCurl (Dumbbell)
AssistanceHanging Leg Raise
AssistanceStraight Leg Deadlift (Dumbbell)
AssistanceWeek 3
Day 1
Bench Press
Main5 x 75%
3 x 85%
1 x 95%
Bench Press
SupplementalHack Press (Machine plate loaded)
AssistanceCurl (Dumbbell)
AssistanceDecline Sit-up
AssistanceStraight Leg Deadlift (Dumbbell)
AssistanceDay 2
Squat
Main5 x 75%
3 x 85%
1 x 95%
Squat
SupplementalBench Press
Supplemental10 x 30%
10 x 40%
10 x 50%
10 x 50%
10 x 50%
Bent-over Row (Barbell)
AssistanceTriceps Extension (Cable)
AssistanceDay 3
Press
Main5 x 75%
3 x 85%
1 x 95%
Bench Press
SupplementalHack Press (Machine plate loaded)
AssistanceCurl (Dumbbell)
AssistanceHanging Leg Raise
AssistanceStraight Leg Deadlift (Dumbbell)
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KeyLifts
