This is a program designed to help a friend work towards building up to a 400lbs bench and a 225 military press. The goal is to go after the military press max first then on to work towards the bench press. The upper training is meant to be the priority and the lower is meant to just stay where he is at and maybe move just a little bit forward.
Aim to really focus on increasing volume in the upper body and do the bare minimum with the lower. If you aren’t really getting sore from the lower training that can be fine, but you should have some dysfunction at the end of your upper days and more frequently have some soreness after training on these days as well.
Day 1: Bench emphasis
Close grip bench press – strength programming for 2-5 reps aim for high prillipen numbers for volume here. Work up to a top set of 3-5 then drop off 5% and match the total reps for 2-4 sets depending on fatigue from those sets. Aim to keep the total sets here similar through a meso cycle. Push the assistance movement volume for hypertrophy as the variable you change with time.
Elitefts bench bar work (moderate to wide grip) – sets of 8-15 reps initially then slowly decrease the reps here over the mesocycles with aggressive volume. Total set volume should be based on when you start to have some dysfunction, pump, and then track soreness the following days. Apply this logic to all of your assistance movements after the main movement.
Overhead skull crushers – sets of 6-12 reps and really get a stretch and hold a hard lockout at the top here.
Rows – barbell of dumbbell go heavy and touch lower on the chest in to the abdomen.
Rear delts or db lateral raises – pick either of these with high reps (10-20) and controlling the concentric and pause at the top and then control it down.
Day 2: Overhead Press Day
Overhead press work – training this movement for sets of 3-8 reps initially and try to get in some moderate volume here. Aim to get in straight sets here with 3-5×5, 2-3×8, or 4-6×3. Work on greasing the groove and do more straight sets here where you increase the load minimally week by week.
Db flat or low incline high rep work – sets of 10-20 reps and don’t be afraid to pause and hit a good stretch in the bottom here each time. Can also do alternating pressing (piston style) or combo press style (both arms, left arm, right arm) to get more time under tension and working on stability here as well.
Pull ups or lat pull downs – sets of 8-15, be sure to get a full stretch at the top each time and look through.
Skulls – can be with a barbell, dumbbell or done in the rolling fashion. Otherwise, just make sure you do this through a full range and really get a good stretch and lockout.
Rear delt work – facepulls, band pull aparts, Y raises, or any other upper back work and specifically cue the rear delts.
Day 3: Squat day
Squats – heavy work with sets of 3-8 reps, do an appropriate amount of volume here.
BSS – sets of 8-15 reps for likle 3-6 sets, can use DB, SSB or any other type of loading.
Abs – ab wheel or fallouts, can also do side bends or side planks as well.
Back extensions barbell rows – on the back extension row this up to your clavicle at the top then lower back down to touch the bottom and repeat. Aim for sets of 12-20
Rev hyper extensions – sets of 8-12 slow and strict.
Band tricep push downs 100 total reps in as few sets as possible
Day 4: Deadlifts and lower accessory
DE deadlifts – 8-20 singles from 60-80% of max deadlift, add chain or band resistance if you want. Aim to do this on the minute or even faster.
SSB squats – sets of 8-12, biggest range of motion you can handle and aim to do at least 3 working sets.
GHRs – sets of 6-12 reps, add weight as you need to and really work to trash the hamstrings on this one.
Abs – hanging leg raises or knee raises. Also you can do GHR sit ups or lateral sit ups here as well. Sets of 10-25+ reps, do try to add load and progression where you can.
Rev hype – sets of 15-20 reps, large range of motion and let it traction a bit along with aim to really go for the low back pump
Plate raises 100 total reps done in as few sets as possible.
Single leg movement maybe
Eric Program V2
Since his schedule is quite busy his goal is to train upper body on Tuesday and Thursday then train lower on Saturday and Sunday the goal is shift around the program to what is going to allow him to train frequently by dividing up the stressors so he is effectively training total body each day he is lifting weights
Day 1: Bench emphasis
Close grip bench press – strength programming for 2-5 reps aim for high prillipen numbers for volume here. Work up to a top set of 3-5 then drop off 5% and match the total reps for 2-4 sets depending on fatigue from those sets. Aim to keep the total sets here similar through a meso cycle. Push the assistance movement volume for hypertrophy as the variable you change with time.
Elitefts bench bar work (moderate to wide grip) – sets of 8-15 reps initially then slowly decrease the reps here over the mesocycles with aggressive volume. Total set volume should be based on when you start to have some dysfunction, pump, and then track soreness the following days. Apply this logic to all of your assistance movements after the main movement.
GHRs – sets of 6-12 reps, add weight as you need to and really work to trash the hamstrings on this one.
Abs – hanging leg raises or knee raises. Also you can do GHR sit ups or lateral sit ups here as well. Sets of 10-25+ reps, do try to add load and progression where you can.
Rev hype – sets of 15-20 reps, large range of motion and let it traction a bit along with aim to really go for the low back pump
Plate raises 100 total reps done in as few sets as possible.
Work in some band pull aparts and “no money” between sets of your pressing
Day 2: Overhead Press Emphasis Day
Overhead press work – training this movement for sets of 3-8 reps initially and try to get in some moderate volume here. Aim to get in straight sets here with 3-5×5, 2-3×8, or 4-6×3. Work on greasing the groove and do more straight sets here where you increase the load minimally week by week.
DE bench press – Change grips with each set and aim for 8-12×3 starting off with 50% + chains and then increase by 5% each week of the meso. Don’t be afraid to increase more loading or decrease depending on how you are responding to this work.
Db flat or low incline high rep work – sets of 10-20 reps and don’t be afraid to pause and hit a good stretch in the bottom here each time. Can also do alternating pressing (piston style) or combo press style (both arms, left arm, right arm) to get more time under tension and working on stability here as well.
Abs – ab wheel or fallouts, can also do side bends or side planks as well.
Back extensions barbell rows – on the back extension row this up to your clavicle at the top then lower back down to touch the bottom and repeat. Aim for sets of 12-20
Rev hyper extensions – sets of 8-12 slow and strict.
Work in some face pulls between some of your pressing work just to help keep your shoulders a bit happier.
Day 3: Squat Emphasis day
Squats – heavy work with sets of 3-8 reps, do an appropriate amount of volume here. Work up to a heavy set of around 5 reps then and
BSS – sets of 8-15 reps for likle 3-6 sets, can use DB, SSB or any other type of loading.
Pull ups or lat pull downs – sets of 8-15, be sure to get a full stretch at the top each time and look through.
Skulls – can be with a barbell, dumbbell or done in the rolling fashion. Otherwise, just make sure you do this through a full range and really get a good stretch and lockout.
Rear delt work – facepulls, band pull aparts, Y raises, or any other upper back work and specifically cue the rear delts.
Day 4: Deadlifts and lower accessory day
DE deadlifts – 8-20 singles from 60-80% of max deadlift, add chain or band resistance if you want. Aim to do this on the minute or even faster.
SSB squats – sets of 8-12, biggest range of motion you can handle and aim to do at least 3 working sets.
Overhead skull crushers – sets of 6-12 reps and really get a stretch and hold a hard lockout at the top here.
Rows – barbell of dumbbell go heavy and touch lower on the chest in to the abdomen.
DB lateral raises – high reps (10-20) and controlling the concentric and pause at the top and then control it down.
Band tricep push downs 100 total reps in as few sets as possible
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