Big Bench Program

[Sharp]

I got this bench program from a fella from Oklahoma he says it works well, I've used it so far and its doin pretty well, on my light day chest however what do I base 80% of my max off of, to me that would be heavy. ? Anyone with any additional info feel free to make any suggestions on any part of the program.





This works hands down,

MONDAY

Chest & Tricep
Pyramid - Benchpress
10 x 60% or 50% Max. Benchpress
8 x ADD 10-20
6 x ADD 10-20
4 x ADD 10-20
2 x ADD 10-20
4 x Minus 10-20
6 x Minus 10-20
8 x Minus 10-20
10 x Minus 10-20

Dumbell Flys = 3 sets 8 reps
Incline Bench = 3 sets 8 reps
Triceps
Close Grip Bench = 3 sets 8 reps
Tricep Push Downs = 3 sets 8 reps
Tricep Extensions = 3 sets 8 reps

TUESDAY

Back & Biceps
Back
Pull Downs Behind Head = 3 sets 8 reps
Pull Downs Chest = 3 sets 8 reps
Low Lat Pulls = 3 sets 8 reps
Biceps
Straight Bar Curls = 3 sets 8 reps
Preacher Curls (close grip) = 3 sets 8 reps
Dumbell Curls = 3 sets 8 reps

WEDNESDAY

Legs = 3 sets 8 reps Or Pyramid
Squats = 3 sets 8 reps
Leg Extension = 3 sets 8 reps
Leg Biceps = 3 sets 8 reps
Calf Raises = 3 sets 8 reps
Power Cleans = 3 sets 8 reps

THURSDAY

Chest & Tricpes - Shoulders (light chest)
Benchpress = 3 sets 8 reps 80%
Dumbell Flys = 3 sets 8 reps 80%
Decline Bench = 3 sets 8 reps 80%
Triceps
Close Grip Bench - Pyramid - same as Benchpress
Tricep Push Downs = 3 sets 8 reps
Tricep Kick Backs = 3 sets 8 reps
Shoulders
Front Pulls = 3 sets 8 reps
Behind the Neck Press = 3 sets 8 reps
Front Press - (military) = 3 sets 8 reps

FRIDAY

Repeat Back & Biceps

SATURDAY

Legs - Repeat




REST AT LEAST ONE DAY A WEEK!!!!!!!!!!!!!!!!!


HAVE A GOOD WORKOUT!!!!!!!!!!!

 

[Sharp]

So anyone want to critque the routine above that I've posted ?

 

[alecaf]

I dunno bro it looks good but ever since i started working out EOD ive gotten a lot bigger and i dont think ED workouts work for me anymore (not enough rest)

 

[TRAPMANJOE]

it looks great for a big bench. i personally wouldnt work out 6 days a week though i would do 2 bench days, 1 squat/deadlift day, and 1 assistance day(back,biceps,reardelts,traps) but if you can recover from 6 days a week training go for it.

 

[Sharp]

Working

I've modified a few little things thus far, Im having great success with it so far. Thank you all for your in put. -

 

[anabolicfan]

I got this bench program from a fella from Oklahoma he says it works well, I've used it so far and its doin pretty well, on my light day chest however what do I base 80% of my max off of, to me that would be heavy. ? Anyone with any additional info feel free to make any suggestions on any part of the program.





This works hands down,

MONDAY

Chest & Tricep
Pyramid - Benchpress
10 x 60% or 50% Max. Benchpress
8 x ADD 10-20
6 x ADD 10-20
4 x ADD 10-20
2 x ADD 10-20
4 x Minus 10-20
6 x Minus 10-20
8 x Minus 10-20
10 x Minus 10-20

Dumbell Flys = 3 sets 8 reps
Incline Bench = 3 sets 8 reps
Triceps
Close Grip Bench = 3 sets 8 reps
Tricep Push Downs = 3 sets 8 reps
Tricep Extensions = 3 sets 8 reps

TUESDAY

Back & Biceps
Back
Pull Downs Behind Head = 3 sets 8 reps
Pull Downs Chest = 3 sets 8 reps
Low Lat Pulls = 3 sets 8 reps
Biceps
Straight Bar Curls = 3 sets 8 reps
Preacher Curls (close grip) = 3 sets 8 reps
Dumbell Curls = 3 sets 8 reps

WEDNESDAY

Legs = 3 sets 8 reps Or Pyramid
Squats = 3 sets 8 reps
Leg Extension = 3 sets 8 reps
Leg Biceps = 3 sets 8 reps
Calf Raises = 3 sets 8 reps
Power Cleans = 3 sets 8 reps

THURSDAY

Chest & Tricpes - Shoulders (light chest)
Benchpress = 3 sets 8 reps 80%
Dumbell Flys = 3 sets 8 reps 80%
Decline Bench = 3 sets 8 reps 80%
Triceps
Close Grip Bench - Pyramid - same as Benchpress
Tricep Push Downs = 3 sets 8 reps
Tricep Kick Backs = 3 sets 8 reps
Shoulders
Front Pulls = 3 sets 8 reps
Behind the Neck Press = 3 sets 8 reps
Front Press - (military) = 3 sets 8 reps

FRIDAY

Repeat Back & Biceps

SATURDAY

Legs - Repeat




REST AT LEAST ONE DAY A WEEK!!!!!!!!!!!!!!!!!


HAVE A GOOD WORKOUT!!!!!!!!!!!

every thing works for a while....when it stops working try eod or 3 day a wk progams....

 

[ironfreak83]

training more than one day in a row doesn't work for me because it kills my CNS. so that routine would over train me like crazy. thats awesome if it works for you though bro. everyone's body truly is different in many ways.

 

[Ganabol]

I thought this was powerlifting/strongman forum, and what you are posting here is ordinary bobybuilding routine. And 6 days per week? Nothing for me. What I think works best for strength is few excercises, few sets. I will post my workout routine, you will probably think I am crazy, but this is how my work out developed aftet the years. First I was doing many sets, many excercises, lots of forced reps, many work outs per week. Then I switched to heavy duty, so I dropped sets and increased intensity, doing even more forced reps, droping weight during the set, etc. I was doing around 3 sets per body part. What I am doing now is few more sets, usually one excercise per body part (except for back, and shoulders which is not just one muscle anyway), practicaly no forced reps at all, I just go to failure. Idealy EOD, but sometimes have to pull 2 workouts in a row, and then rest 2 days, but I guess EOD is ideal, if you have enough energy to work out more often it is ok I guess. And I focuse on bench press - squat - deadlift, the rest is just a sauce around. Here is the actual routine:

1. day - chest, biceps, triceps, abdominal (I skip it if the gym is closing, not recomended)

chest - bench press - 3 - 5 sets to failure (not counting the warm up sets), sometimes I go heavy with few reps, sometimes I do 8 reps already on the top set, but the last set is always at least 10 reps. And that is it, no more excercises for chest. It would be just a waste.. If you do the bench right you don't need anything else. And no, you can't change shape of the muscle, so it doesn't make sense to do inclined, declined, it will still look the same, you can just make it bigger or smaller, or less or more fat.

biceps + triceps:

dumber curls - 1 set

triceps push downs - 1 set

barbel curls - 1 set

french press with dumbels - 1 set

I am altering biceps, and triceps excercises, you get excelent pump this way.

abdominal - I just do some excercises, not my favourite..


2. day - legs (complete)

squat - usually 3 - 5 sets to failure, that is usually enough, I go below paralel, more less powerlifing fashion, love this excercise.

hamstring culs - 1 set, dropping weight during the set 5 - 10 times

calf rises - 1 set, dropping weight..


3. day - back:

bent over rows (Dorian Yates fashion, 45 degrees, close grip) - usually 3 heavy sets

dead lift - that what I focuse on, as many sets as needed, but probably not able to do more than 3 - 5 sets to failure

pull downs with close grip - 1 set

pull over on machine - 1 set


4. day - shoulders:

4 excercises, 1 for each part of the muscle, hate shoulders


That is it guys. Hard to overtrain, but that is the way it should be, this is not endurance sport..

 

[blackhole]

looks good, except that back routine is designed for a high school girl. where are heavy deadlifts, rows, shrugs. as with most routines that are designed for benching, they seem to forget that chest is a minor muscle, and that strong back and legs are far more important - ESPECIALLY in a strongman forum