A 10-week program to increase the bench press
Day 1 — Chest
Day 2 — Legs
Day 3 — Back
Day 4 — Shoulders
Day 5 — Arms
Category: > Strength
Find 1RM:
Squat clean and jerk
Power clean
Power snatch
One lift per day:
- 1-1-1-1 @ 80% – 90% – 95% – 100% – two minutes between sets. Then …
- EMOM for 15 minutes: 2 reps @ 80%, dynamic effort.
Rest a bit, then do other work as desired.
One lift per day:
- 2-2-2-2 @ 70% – 80% – 85% – 90% – two minutes between sets. Then …
- EMOM for 12 minutes: 3 reps @ 70%, dynamic effort.
Rest a bit, then do other work as desired.
One lift per day:
- 3-3-3-3 @ 60% – 70% – 75% – 85% – two minutes between sets. Then …
- EMOM for 10 minutes: 4 reps @ 60%, dynamic effort.
Rest a bit, then do other work as desired.