Workouts 6-10 focus on maintaining proper technique as we begin adding load to the lifts.
Download all of the workouts, including a progress tracking sheet, in PDF format here.
We include pause 1” off the chest benches here to help you develop the skill of staying tight at the bottom instead of letting the weight drop onto you as well as forcing you to keep your elbows in the correct position directly under the bar. Mastering these techniques will allow you to bench press much more weight in the long run.
A.) Bench Press 5x5 (last 3 sets at 8-9/10 difficulty, add a little weight from day 2). Rest 90sec
B.) Pause 1” off Chest Bench Press 3x5 (use about 80% of the top weight you did in part A). Rest 60-90sec
C1.) Single Arm DB row 3x12/side
C2.) Cable Back Flys 3x15. Rest 45-60sec between exercises
Until now we’ve devoted each day to only one exercise, at this point we’ll start combining upper and lower body movements into one day to give you more frequency and a whole body training stimulus. Front squats are added to the workout today, these will put extra emphasis on the quads and upper back, developing those areas is crucial to improving your squatting. Front squats also require you to stay more upright so can help if falling forward out of the bottom is an issue. The overhead press is a secondary movement today with an emphasis on technique.
A.) Back Squat 5x5 (increase weight from day 3). Rest 120sec
B.) Front Squat 3x3. Rest 90-120sec
C.) Overhead Press 3x5 (work up to the same weight or slightly heavier than day 5)
Work on consistency and solid technique across the deadlift sets. Bench press is there to include some upper body work and provide technique practice. The single leg RDLs and hip extensions give you some extra work on the hamstring and glutes and the planks are there to teach you to brace your midsection effectively and keep your spine neutral, those skills are mandatory for safe and effective lifting.
A.) Deadlift (from floor OR blocks depending on mobility) 5x5 (building to a top set at 8-9/10 difficulty, add a little weight from day 4)
B.) Bench Press 3x5 (same weight or slightly heavier than day 6)
C1.) Single leg RDL 2x10
C2.) GHD hip extension 2x8 (3sec pause at top)
D.) Weighted front plank 2x45sec
The weights today should be challenging but manageable in the press while the DB press, rows and planks provide well rounded upper body development. Tempo squats are there to help drill perfect technique.
A.) Overhead Press 3x5 (at 8/10 difficulty), 1x8-10 (drop weight 5-8% from top set). Rest 60-90sec
B.) Tempo Squat (normal back squat with a 5sec lowering phase) 3x5 (use 80% of day 7 weight, focus on perfect technique). Rest 90sec
C1.) Standing DB Press 3x10
C2.) Barbell Row 3x8-10. Rest 60sec between exercises
D.) Side Plank 2x30-45sec/side. Rest 60sec
No new exercises today, but the weights and difficulty should be increasing. The tempo bench press is included as another tool to help develop a controlled and consistent bar path in the descent.
A.) Back Squat 5x5 (increase slightly if able). Rest 90-120sec
B.) Pause Above Parallel Squat 3x4. Rest 90-120sec
C.) Tempo Bench Press (normal bench press but with a 5sec lowering phase) 3x5 (use 80% of day 8 weight, focus on perfect technique). Rest 60-90sec
D.) Low Box Bulgarian Split Squat 2x10/leg. Rest 60-90sec
Continue to Workouts 11-18...