Monday

Tuesday

Wednesday

Friday

Regular Grip
2-board Press

Military Press

DB Bench

Speed
Bench

Week #1

245 x 3 x 6

120 x 6

140 x 5

160 x 2 x 2

170 x 2

100 x 10 x 3

160 x 3 x 8

Week #2

260 x 3 x 5

130 x 5

150 x 5

170 x 4 x 2

180 x 2

100 x 12 x 3

175 x 3 x 7

Week #3

275 x 2 x 5

140 x 6

160 x 3 x 2

170 x 2 x 2

180 x 2

105 x 10 x 3

190 x 3 x 6

Week #4

285 x 2 x 4

130 x 6

150 x 5

170 x 2 x 2

180 x 2

105 x 12 x 3

200 x 3 x 5

Week #5

255 x 3 x 6

140 x 6

160 x 3

180 x 2

190 x 2

105 x 10 x 3

170 x 3 x 8

Week #6

270 x 3 x 5

150 x 5

170 x 3

190 x 2

200 x 1

105 x 12 x 3

185 x 3 x 7

Week #7

285 x 2 x 5

130 x 6

150 x 5

170 x 2 x 2

180 x 2

110 x 10 x 3

200 x 3 x 6

Week #8

295 x 2 x 4

140 x 5

160 x 5

180 x 4 x 2

190 x 2

110 x 12 x 3

210 x 3 x 5

190 x 2

210 x 1

Narrow Grip
3-board Press

260 x 1 x 2

260 x 1 x 2

265 x 1 x 2

265 x 1 x 2

225 x 5 x 3

120 x 12

235 x 5 x 3

120 x 10

250 x 5 x 3

120 x 10

260 x 5 x 3

120 x 8

230 x 5 x 3

130 x 12

245 x 5 x 3

130 x 10

260 x 5 x 3

130 x 10

270 x 5 x 3

130 x 8