Final Bench Program1 | Anatomical Terms Of Motion | Weight Training

THE ULTIMATE BLUE PRINT TO A BIGGER BENCH

PROGRAM CREATED BY:
JEFF CARR & MIKE GUADANGO
All rights reserved. No part of this manual may be reproduced (by any means) without the expressed written permission of Mike Guadango. This manual is being offered for education and information purposes. There is inherent risk with any physical activity. Please consult your physician before starting this (or any) exercise program. Jeff Carr and Mike Guadango cannot be held responsible for any injury that may occur while participating in this program.

Copyright 2011

General Block Periodization
The FREAKSTRENGTH BENCH PROGRAM is designed utilizing Block Periodization, a program entailing three specific mesocycles sequenced in a precise order ending in some competition or assessment. These three cycles are known as Accumulation, Transmutation, and Realization. The Accumulation Phase focuses on developing general abilities. More specifically, this phase encompasses more exercises using lower intensities between 55-70% with a higher total volume to promote hypertrophy and increase work capacity. The goal of this phase is progressive preparation of your muscles, tendons, ligaments and central nervous system for future higher intensities and greater work. The Transmutation Phase concentrates on transforming the general abilities you have acquired into more specific abilities with moderate intensities of 75-90% and reduced volume. This phase demands the greatest focus and determination as you will not recover fully from each workout, however, you should never fail at attaining your rep schemes if you are following proper recovery protocols of nutrition, sleep, and active recovery. The best part of this phase is the week(s) following Transmutation are deload week(s), followed by a new Accumulation Phase or Realization. The Realization Phase, the final phase, is the classified by the highest intensity and lowest volume. During this phase, you will acquire how much your hard work and perseverance has paid off…or how your lack of loyalty has caused the demise of your success.

FREAKSTRENGTH BENCH PROGRAM SYNNOPSIS
PROGRAM #1 (10 WEEKS)
o ACCUMULATION #1 or #2  WEEK 1  WEEK 2  WEEK 3 o TRANSMUTATION #1 or #2  WEEK 4  WEEK 5  WEEK 6  WEEK 7 (Deload) o REALIZATION  WEEK 8  WEEK 9  WEEK 10 (Deload) o TESTING  WEEK 11

PROGRAM #2 (18 WEEKS)
o ACCUMULATION #1  WEEK 1  WEEK 2  WEEK 3 o TRANSMUTATION #1  WEEK 4  WEEK 5  WEEK 6  WEEK 7 (Deload) o ACCUMULATION #2  WEEK 8  WEEK 9  WEEK 10 o TRANSMUTATION #2  WEEK 11  WEEK 12  WEEK 13  WEEK 14 (Deload) o REALIZATION #1  WEEK 15  WEEK 16  WEEK 17 (Deload) o TESTING  WEEK 18

WEEK 1 ACCUMULATION #1 Pre-Workout MONDAY Super 8 MB Circuit 1) Overhead Throws 2) Chest Pass into Wall 3) Rotational Side Throws R/L 4) Scoops 5) Bus Drivers 6) Chest Pass into the Ground 7) Around the World 8) Supine Pullovers EXERCISE 1) External Rotation (Vertical) 2) External Rotation (Horizontal) 3) Scap Pushups 4) Scap Depressions 5) Band Pull Aparts (Supinated) EXERCISE Bench Press Floor Press Cable Row Barbell Shrug Dumbbell Rear Deltoid Triceps Extension Post Workout STATIC STRETCHING High Pec Stretch Mid Pec Stretch Low Pec Stretch Band 2 Arm Biceps Stretch Band Triceps/Lat Stretch Forearm Extensors Stretch Forearm Flexors Stretch Sleeper Stretch TUESDAY Steady State Cardio Plank Side Plank Rep Scheme 10 10 10 10 10 10 10 10 REP SCHEME 1x8 1x8 1x10 1x10 1x10 PERCENTAGE 60% REP SCHEME 5x6 3x10 6x10 3x8 3x10 3x10

General Physical Preparation

Main Workout

30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec

20 MIN 30 SEC 30 SEC

WEEK 1 ACCUMULATION #1 Pre-Workout WEDNESDAY Super 8 MB Circuit 1) Overhead Throws 2) Chest Pass into Wall 3) Rotational Side Throws R/L 4) Scoops 5) Bus Drivers 6) Chest Pass into the Ground 7) Around the World 8) Supine Pullovers EXERCISE 1) External Rotation (Vertical) 2) External Rotation (Horizontal) 3) Scap Pushups 4) Scap Depressions 5) Band Pull Aparts (Supinated) EXERCISE Bench Press Floor Press Cable Row Barbell Shrug Dumbbell Rear Deltoid Triceps Extension STATIC STRETCHING High Pec Stretch Mid Pec Stretch Low Pec Stretch Band 2 Arm Biceps Stretch Band Triceps/Lat Stretch Forearm Extensors Stretch Forearm Flexors Stretch Sleeper Stretch THURSDAY Steady State Cardio Plank Side Plank Rep Scheme 10 10 10 10 10 10 10 10 REP SCHEME 3x8 3x8 3x10 3x10 3x10 PERCENTAGE 60% REP SCHEME 3x6 1x10 3x10 1x8 1x10 1x10

General Physical Preparation

Main Workout

Post Workout

30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec

20 MIN 30 SEC 30 SEC

WEEK 1 ACCUMULATION #1 Pre-Workout FRIDAY Super 8 MB Circuit 1) Overhead Throws 2) Chest Pass into Wall 3) Rotational Side Throws R/L 4) Scoops 5) Bus Drivers 6) Chest Pass into the Ground 7) Around the World 8) Supine Pullovers EXERCISE 1) External Rotation (Vertical) 2) External Rotation (Horizontal) 3) Scap Pushups 4) Scap Depressions 5) Band Pull Aparts (Supinated) EXERCISE Bench Press Floor Press Cable Row Barbell Shrug Dumbbell Rear Deltoid Triceps Extension STATIC STRETCHING High Pec Stretch Mid Pec Stretch Low Pec Stretch Band 2 Arm Biceps Stretch Band Triceps/Lat Stretch Forearm Extensors Stretch Forearm Flexors Stretch Sleeper Stretch Rep Scheme 10 10 10 10 10 10 10 10 REP SCHEME 2x8 2x8 2x10 2x10 2x10 PERCENTAGE 60% REP SCHEME 4x6 2x10 3x10 2x8 2x10 2x10

General Physical Preparation

Main Workout

Post Workout

30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec

WEEK 2 ACCUMULATION #1 Pre-Workout MONDAY Super 8 MB Circuit 1) Overhead Throws 2) Chest Pass into Wall 3) Rotational Side Throws R/L 4) Scoops 5) Bus Drivers 6) Chest Pass into the Ground 7) Around the World 8) Supine Pullovers EXERCISE 1) External Rotation (Vertical) 2) External Rotation (Horizontal) 3) Scap Pushups 4) Scap Depressions 5) Band Pull Aparts (Supinated) EXERCISE Bench Press Floor Press Cable Row Barbell Shrug Dumbbell Rear Deltoid Triceps Extension Post Workout STATIC STRETCHING High Pec Stretch Mid Pec Stretch Low Pec Stretch Band 2 Arm Biceps Stretch Band Triceps/Lat Stretch Forearm Extensors Stretch Forearm Flexors Stretch Sleeper Stretch TUESDAY Steady State Cardio Plank Side Plank Rep Scheme 12 12 12 12 12 12 12 12 REP SCHEME 1x10 1x10 1x15 1x15 1x15 PERCENTAGE 65% REP SCHEME 5x6 4x10 8x10 4x8 4x10 4x10

General Physical Preparation

Main Workout

30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec

25 MIN 45 SEC 45 SEC

WEEK 2 ACCUMULATION #1 Pre-Workout WEDNESDAY Super 8 MB Circuit 1) Overhead Throws 2) Chest Pass into Wall 3) Rotational Side Throws R/L 4) Scoops 5) Bus Drivers 6) Chest Pass into the Ground 7) Around the World 8) Supine Pullovers EXERCISE 1) External Rotation (Vertical) 2) External Rotation (Horizontal) 3) Scap Pushups 4) Scap Depressions 5) Band Pull Aparts (Supinated) EXERCISE Bench Press Floor Press Cable Row Barbell Shrug Dumbbell Rear Deltoid Triceps Extension STATIC STRETCHING High Pec Stretch Mid Pec Stretch Low Pec Stretch Band 2 Arm Biceps Stretch Band Triceps/Lat Stretch Forearm Extensors Stretch Forearm Flexors Stretch Sleeper Stretch THURSDAY Steady State Cardio Plank Side Plank Rep Scheme 12 12 12 12 12 12 12 12 REP SCHEME 3x10 3x10 3x15 3x15 3x15 PERCENTAGE 65% REP SCHEME 3x6 2x10 3x10 2x8 2x10 2x10

General Physical Preparation

Main Workout

Post Workout

30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec

25 MIN 45 SEC 45 SEC

WEEK 2 ACCUMULATION #1 Pre-Workout FRIDAY Super 8 MB Circuit 1) Overhead Throws 2) Chest Pass into Wall 3) Rotational Side Throws R/L 4) Scoops 5) Bus Drivers 6) Chest Pass into the Ground 7) Around the World 8) Supine Pullovers EXERCISE 1) External Rotation (Vertical) 2) External Rotation (Horizontal) 3) Scap Pushups 4) Scap Depressions 5) Band Pull Aparts (Supinated) EXERCISE Bench Press Floor Press Cable Row Barbell Shrug Dumbbell Rear Deltoid Triceps Extension STATIC STRETCHING High Pec Stretch Mid Pec Stretch Low Pec Stretch Band 2 Arm Biceps Stretch Band Triceps/Lat Stretch Forearm Extensors Stretch Forearm Flexors Stretch Sleeper Stretch Rep Scheme 10 10 10 10 10 10 10 10 REP SCHEME 2x10 2x10 2x15 2x15 2x15 PERCENTAGE 65% REP SCHEME 4x6 2x10 3x10 3x8 3x10 3x10

General Physical Preparation

Main Workout

Post Workout

30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec

WEEK 3 ACCUMULATION #1 Pre-Workout MONDAY Super 8 MB Circuit 1) Overhead Throws 2) Chest Pass into Wall 3) Rotational Side Throws R/L 4) Scoops 5) Bus Drivers 6) Chest Pass into the Ground 7) Around the World 8) Supine Pullovers EXERCISE 1) External Rotation (Vertical) 2) External Rotation (Horizontal) 3) Scap Pushups 4) Scap Depressions 5) Band Pull Aparts (Supinated) EXERCISE Bench Press Floor Press Cable Row Barbell Shrug Dumbbell Rear Deltoid Triceps Extension Post Workout STATIC STRETCHING High Pec Stretch Mid Pec Stretch Low Pec Stretch Band 2 Arm Biceps Stretch Band Triceps/Lat Stretch Forearm Extensors Stretch Forearm Flexors Stretch Sleeper Stretch TUESDAY Steady State Cardio Plank Side Plank Rep Scheme 14 14 14 14 14 14 14 14 REP SCHEME 1x12 1x12 1x20 1x20 1x20 PERCENTAGE 70% REP SCHEME 4x5 5x10 10x10 5x8 5x10 5x10

General Physical Preparation

Main Workout

30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec

30 MIN 60 SEC 60 SEC

WEEK 3 ACCUMULATION #1 Pre-Workout WEDNESDAY Super 8 MB Circuit 1) Overhead Throws 2) Chest Pass into Wall 3) Rotational Side Throws R/L 4) Scoops 5) Bus Drivers 6) Chest Pass into the Ground 7) Around the World 8) Supine Pullovers EXERCISE 1) External Rotation (Vertical) 2) External Rotation (Horizontal) 3) Scap Pushups 4) Scap Depressions 5) Band Pull Aparts (Supinated) EXERCISE Bench Press Floor Press Cable Row Barbell Shrug Dumbbell Rear Deltoid Triceps Extension STATIC STRETCHING High Pec Stretch Mid Pec Stretch Low Pec Stretch Band 2 Arm Biceps Stretch Band Triceps/Lat Stretch Forearm Extensors Stretch Forearm Flexors Stretch Sleeper Stretch THURSDAY Steady State Cardio Plank Side Plank Rep Scheme 14 14 14 14 14 14 14 14 REP SCHEME 3x12 3x12 3x20 3x20 3x20 PERCENTAGE 70% REP SCHEME 2x4 3x10 4x10 3x8 3x10 3x10

General Physical Preparation

Main Workout

Post Workout

30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec

30 MIN 60 SEC 60 SEC

WEEK 3 ACCUMULATION #1 Pre-Workout FRIDAY Super 8 MB Circuit 1) Overhead Throws 2) Chest Pass into Wall 3) Rotational Side Throws R/L 4) Scoops 5) Bus Drivers 6) Chest Pass into the Ground 7) Around the World 8) Supine Pullovers Rep Scheme 14 14 14 14 14 14 14 14

General Physical Preparation

EXERCISE 1) External Rotation (Vertical) 2) External Rotation (Horizontal) 3) Scap Pushups 4) Scap Depressions 5) Band Pull Aparts (Supinated) EXERCISE Bench Press Floor Press Cable Row Barbell Shrug Dumbbell Rear Deltoid Triceps Extension STATIC STRETCHING High Pec Stretch Mid Pec Stretch Low Pec Stretch Band 2 Arm Biceps Stretch Band Triceps/Lat Stretch Forearm Extensors Stretch Forearm Flexors Stretch Sleeper Stretch

REP SCHEME 2x12 2x12 2x20 2x20 2x20 PERCENTAGE 70% REP SCHEME 3x5 4x10 4x10 4x8 4x10 4x10

Main Workout

Post Workout

30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec

WEEK 1 TRANSMUTATION #1 Pre-Workout MONDAY Super 8 MB Circuit 1) Overhead Throws 2) Chest Pass into Wall 3) Rotational Side Throws R/L 4) Scoops 5) Bus Drivers 6) Chest Pass into the Ground 7) Around the World 8) Supine Pullovers EXERCISE General Physical Preparation 1) Y's 2) T's 3) W's 4) Pushups 5) Rows AM WORKOUT EXERCISE Bench Press Cable Row Mid Cable Chest Fly Face Pulls Cable Triceps PM WORKOUT Bench Press Cable Row Straight Arm Lat Pulldown Rear Deltoid Barbell Curls Post Workout STATIC STRETCHING High Pec Stretch Mid Pec Stretch Low Pec Stretch Band 2 Arm Biceps Stretch Band Triceps/Lat Stretch Forearm Extensors Stretch Forearm Flexors Stretch Sleeper Stretch Rep Scheme 16 16 16 16 16 16 16 16 REP SCHEME 1x8 1x8 1x8 1x8 1x8 PERCENTAGE 75% 60% of Max Bench 75% 60% of Max Bench REP SCHEME 4x4 2x10 1xP(Max) 1xP(Max) 1xP(Max) 2x4 10 1xP(Max) 1xP(Max) 1xP(Max) `

30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec

WEEK 1 TRANSMUTATION #1 Pre-Workout WEDNESDAY Super 8 MB Circuit 1) Overhead Throws 2) Chest Pass into Wall 3) Rotational Side Throws R/L 4) Scoops 5) Bus Drivers 6) Chest Pass into the Ground 7) Around the World 8) Supine Pullovers EXERCISE 1) Y's 2) T's 3) W's 4) Pushups 5) Rows EXERCISE Bench Press Cable Row High Cable Chest Fly Dumbbell Shrugs Supinated Cable Triceps Plank PM WORKOUT Bench Press Cable Row Straight Arm Lat Pulldown Rear Deltoid Barbell Curls Post Workout STATIC STRETCHING High Pec Stretch Mid Pec Stretch Low Pec Stretch Band 2 Arm Biceps Stretch Band Triceps/Lat Stretch Forearm Extensors Stretch Forearm Flexors Stretch Sleeper Stretch Rep Scheme 16 16 16 16 16 16 16 16 REP SCHEME 3x8 3x8 3x8 3x8 3x8 PERCENTAGE 75% 60% of Max Bench 75% 60% of Max Bench REP SCHEME 2x3 1x8 1xP(Max) 1xP(Max) 1xP(Max) 1xP(Max) 1x2 1x6 1xP(Max) 1xP(Max) 1xP(Max)

General Physical Preparation

AM WORKOUT

30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec

WEEK 1 TRANSMUTATION #1 Pre-Workout FRIDAY Super 8 MB Circuit 1) Overhead Throws 2) Chest Pass into Wall 3) Rotational Side Throws R/L 4) Scoops 5) Bus Drivers 6) Chest Pass into the Ground 7) Around the World 8) Supine Pullovers EXERCISE 1) Y's 2) T's 3) W's 4) Pushups 5) Rows EXERCISE Bench Press Cable Row Low Cable Chest Fly Lateral Raise Rope or Band Triceps PM WORKOUT Bench Press Cable Row Straight Arm Lat Pulldown Rear Deltoid Barbell Curls Post Workout STATIC STRETCHING High Pec Stretch Mid Pec Stretch Low Pec Stretch Band 2 Arm Biceps Stretch Band Triceps/Lat Stretch Forearm Extensors Stretch Forearm Flexors Stretch Sleeper Stretch Rep Scheme 16 16 16 16 16 16 16 16 REP SCHEME 2x8 2x8 2x8 2x8 2x8 PERCENTAGE 75% 60% of Max Bench 75% 60% of Max Bench REP SCHEME 3x3 1x12 1xP(Max) 1xP(Max) 1xP(Max) 2x3 1x8 1xP(Max) 1xP(Max) 1xP(Max)

General Physical Preparation

AM WORKOUT

30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec

WEEK 2 TRANSMUTATION #1 Pre-Workout MONDAY Super 8 MB Circuit 1) Overhead Throws 2) Chest Pass into Wall 3) Rotational Side Throws R/L 4) Scoops 5) Bus Drivers 6) Chest Pass into the Ground 7) Around the World 8) Supine Pullovers EXERCISE General Physical Preparation 1) Y's 2) T's 3) W's 4) Pushups 5) Rows AM WORKOUT EXERCISE Bench Press Cable Row Mid Cable Chest Fly Face Pulls Cable Triceps PM WORKOUT Bench Press Cable Row Straight Arm Lat Pulldown Rear Deltoid Barbell Curls Post Workout STATIC STRETCHING High Pec Stretch Mid Pec Stretch Low Pec Stretch Band 2 Arm Biceps Stretch Band Triceps/Lat Stretch Forearm Extensors Stretch Forearm Flexors Stretch Sleeper Stretch Rep Scheme 18 18 18 18 18 18 18 18 REP SCHEME 1x10 1x10 1x10 1x10 1x10 PERCENTAGE 80% 60% of Max Bench 80% 60% of Max Bench REP SCHEME 3x4 2x8 1xP(Max) 1xP(Max) 1xP(Max) 3x3 1x12 1xP(Max) 1xP(Max) 1xP(Max)

30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec

WEEK 2 TRANSMUTATION #1 Pre-Workout WEDNESDAY Super 8 MB Circuit 1) Overhead Throws 2) Chest Pass into Wall 3) Rotational Side Throws R/L 4) Scoops 5) Bus Drivers 6) Chest Pass into the Ground 7) Around the World 8) Supine Pullovers EXERCISE 1) Y's 2) T's 3) W's 4) Pushups 5) Rows EXERCISE Bench Press Cable Row High Cable Chest Fly Dumbbell Shrugs Supinated Cable Triceps Plank PM WORKOUT Bench Press Cable Row Straight Arm Lat Pulldown Rear Deltoid Barbell Curls Post Workout STATIC STRETCHING High Pec Stretch Mid Pec Stretch Low Pec Stretch Band 2 Arm Biceps Stretch Band Triceps/Lat Stretch Forearm Extensors Stretch Forearm Flexors Stretch Sleeper Stretch Rep Scheme 18 18 18 18 18 18 18 18 REP SCHEME 3x10 3x10 3x10 3x10 3x10 PERCENTAGE 80% 60% of Max Bench 80% 60% of Max Bench REP SCHEME 2x2 1x6 1xP(Max) 1xP(Max) 1xP(Max) 1xP(Max) 1x3 1x6 1xP(Max) 1xP(Max) 1xP(Max)

General Physical Preparation

AM WORKOUT

30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec

WEEK 2 TRANSMUTATION #1 Pre-Workout FRIDAY Super 8 MB Circuit 1) Overhead Throws 2) Chest Pass into Wall 3) Rotational Side Throws R/L 4) Scoops 5) Bus Drivers 6) Chest Pass into the Ground 7) Around the World 8) Supine Pullovers EXERCISE 1) Y's 2) T's 3) W's 4) Pushups 5) Rows EXERCISE Bench Press Cable Row Low Cable Chest Fly Lateral Raise Rope or Band Triceps PM WORKOUT Bench Press Cable Row Straight Arm Lat Pulldown Rear Deltoid Barbell Curls Post Workout STATIC STRETCHING High Pec Stretch Mid Pec Stretch Low Pec Stretch Band 2 Arm Biceps Stretch Band Triceps/Lat Stretch Forearm Extensors Stretch Forearm Flexors Stretch Sleeper Stretch Rep Scheme 18 18 18 18 18 18 18 18 REP SCHEME 2x10 2x10 2x10 2x10 2x10 PERCENTAGE 80% 60% of Max Bench 80% 60% of Max Bench REP SCHEME 2x4 1x11 1xP(Max) 1xP(Max) 1xP(Max) 2x3 1x8 1xP(Max) 1xP(Max) 1xP(Max)

General Physical Preparation

AM WORKOUT

30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec

WEEK 3 TRANSMUTATION #1 Pre-Workout MONDAY Super 8 MB Circuit 1) Overhead Throws 2) Chest Pass into Wall 3) Rotational Side Throws R/L 4) Scoops 5) Bus Drivers 6) Chest Pass into the Ground 7) Around the World 8) Supine Pullovers EXERCISE General Physical Preparation 1) Y's 2) T's 3) W's 4) Pushups 5) Rows AM WORKOUT EXERCISE Bench Press Cable Row Mid Cable Chest Fly Face Pulls Cable Triceps PM WORKOUT Bench Press Cable Row Straight Arm Lat Pulldown Rear Deltoid Barbell Curls Post Workout STATIC STRETCHING High Pec Stretch Mid Pec Stretch Low Pec Stretch Band 2 Arm Biceps Stretch Band Triceps/Lat Stretch Forearm Extensors Stretch Forearm Flexors Stretch Sleeper Stretch Rep Scheme 20 20 20 20 20 20 20 20 REP SCHEME 1x12 1x12 1x12 1x12 1x12 PERCENTAGE 85% 60% of Max Bench 85% 60% of Max Bench REP SCHEME 3x4 2x9 1xP(Max) 1xP(Max) 1xP(Max) 2x3 1x9 1xP(Max) 1xP(Max) 1xP(Max)

30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec

WEEK 3 TRANSMUTATION #1 Pre-Workout WEDNESDAY Super 8 MB Circuit 1) Overhead Throws 2) Chest Pass into Wall 3) Rotational Side Throws R/L 4) Scoops 5) Bus Drivers 6) Chest Pass into the Ground 7) Around the World 8) Supine Pullovers EXERCISE 1) Y's 2) T's 3) W's 4) Pushups 5) Rows EXERCISE Bench Press Cable Row High Cable Chest Fly Dumbbell Shrugs Supinated Cable Triceps Plank PM WORKOUT Bench Press Cable Row Straight Arm Lat Pulldown Rear Deltoid Barbell Curls Post Workout STATIC STRETCHING High Pec Stretch Mid Pec Stretch Low Pec Stretch Band 2 Arm Biceps Stretch Band Triceps/Lat Stretch Forearm Extensors Stretch Forearm Flexors Stretch Sleeper Stretch Rep Scheme 20 20 20 20 20 20 20 20 REP SCHEME 3x12 3x12 3x12 3x12 3x12 PERCENTAGE 85% 60% of Max Bench 85% 60% of Max Bench REP SCHEME 2x2 1x6 1xP(Max) 1xP(Max) 1xP(Max) 1xP(Max) 1x2 1x6 1xP(Max) 1xP(Max) 1xP(Max)

General Physical Preparation

AM WORKOUT

30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec

WEEK 3 TRANSMUTATION #1 Pre-Workout FRIDAY Super 8 MB Circuit 1) Overhead Throws 2) Chest Pass into Wall 3) Rotational Side Throws R/L 4) Scoops 5) Bus Drivers 6) Chest Pass into the Ground 7) Around the World 8) Supine Pullovers EXERCISE 1) Y's 2) T's 3) W's 4) Pushups 5) Rows EXERCISE Bench Press Cable Row Low Cable Chest Fly Lateral Raise Rope or Band Triceps PM WORKOUT Bench Press Cable Row Straight Arm Lat Pulldown Rear Deltoid Barbell Curls Post Workout STATIC STRETCHING High Pec Stretch Mid Pec Stretch Low Pec Stretch Band 2 Arm Biceps Stretch Band Triceps/Lat Stretch Forearm Extensors Stretch Forearm Flexors Stretch Sleeper Stretch Rep Scheme 20 20 20 20 20 20 20 20 REP SCHEME 2x12 2x12 2x12 2x12 2x12 PERCENTAGE 85% 60% of Max Bench 85% 60% of Max Bench REP SCHEME 3x3 1x12 1xP(Max) 1xP(Max) 1xP(Max) 1x3 1x6 1xP(Max) 1xP(Max) 1xP(Max)

General Physical Preparation

AM WORKOUT

30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec

DELOAD #1 Pre-Workout MONDAY Super 8 MB Circuit 1) Overhead Throws 2) Chest Pass into Wall 3) Rotational Side Throws R/L 4) Scoops 5) Bus Drivers 6) Chest Pass into the Ground 7) Around the World 8) Supine Pullovers EXERCISE 1) External Rotation (Vertical) 2) External Rotation (Horizontal) 3) Scap Pushups 4) Scap Depressions 5) Band Pull Aparts (Supinated) 6) Y's 7) T's 8) W's 9) Pushups 10) Rows Main Workout EXERCISE Bench Press Close Grip Incline Bench Lat Pulldown 1-Arm Shrug Face Pulls Bicep Curls STATIC STRETCHING High Pec Stretch Mid Pec Stretch Low Pec Stretch Band 2 Arm Biceps Stretch Band Triceps/Lat Stretch Forearm Extensors Stretch Forearm Flexors Stretch Sleeper Stretch TUESDAY Steady State Cardio Plank Side Plank Rep Scheme 20 20 20 20 20 20 20 20 REP SCHEME 1x12 1x12 1x20 1x20 1x20 1x12 1x12 1x12 1x12 1x12 PERCENTAGE 50% REP SCHEME 3x5 3x5 3x10 3x5 3x5 3x5

General Physical Preparation

Post Workout

30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec

20 MIN 30 SEC 30 SEC

DELOAD #1 Pre-Workout WEDNESDAY Super 8 MB Circuit 1) Overhead Throws 2) Chest Pass into Wall 3) Rotational Side Throws R/L 4) Scoops 5) Bus Drivers 6) Chest Pass into the Ground 7) Around the World 8) Supine Pullovers EXERCISE 1) External Rotation (Vertical) 2) External Rotation (Horizontal) 3) Scap Pushups 4) Scap Depressions 5) Band Pull Aparts (Supinated) 6) Y's 7) T's 8) W's 9) Pushups 10) Rows Main Workout EXERCISE Bench Press Supinated Grip Bench Dumbbell Row Dumbbell Shrug Band Pull-Apart Triceps Extension STATIC STRETCHING High Pec Stretch Mid Pec Stretch Low Pec Stretch Band 2 Arm Biceps Stretch Band Triceps/Lat Stretch Forearm Extensors Stretch Forearm Flexors Stretch Sleeper Stretch THURSDAY Steady State Cardio Plank Side Plank Rep Scheme 20 20 20 20 20 20 20 20 REP SCHEME 3x12 3x12 3x20 3x20 3x20 3x12 3x12 3x12 3x12 3x12 PERCENTAGE 50% REP SCHEME 1x5 1x5 1x10 1x4 1x5 1x5

General Physical Preparation

Post Workout

30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec

20 MIN 30 SEC 30 SEC

DELOAD #1 Pre-Workout FRIDAY Super 8 MB Circuit 1) Overhead Throws 2) Chest Pass into Wall 3) Rotational Side Throws R/L 4) Scoops 5) Bus Drivers 6) Chest Pass into the Ground 7) Around the World 8) Supine Pullovers EXERCISE 1) External Rotation (Vertical) 2) External Rotation (Horizontal) 3) Scap Pushups 4) Scap Depressions 5) Band Pull Aparts (Supinated) 6) Y's 7) T's 8) W's 9) Pushups 10) Rows EXERCISE Bench Press Floor Press Cable Row Barbell Shrug Dumbbell Rear Deltoid Triceps Extension STATIC STRETCHING High Pec Stretch Mid Pec Stretch Low Pec Stretch Band 2 Arm Biceps Stretch Band Triceps/Lat Stretch Forearm Extensors Stretch Forearm Flexors Stretch Sleeper Stretch Rep Scheme 20 20 20 20 20 20 20 20 REP SCHEME 2x12 2x12 2x20 2x20 2x20 2x12 2x12 2x12 2x12 2x12 PERCENTAGE 50% REP SCHEME 2x5 2x5 2x10 1x8 1x10 1x10

General Physical Preparation

Main Workout

Post Workout

30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec

WEEK 1 ACCUMULATION #2 Pre-Workout MONDAY Super 8 MB Circuit 1) Overhead Throws 2) Chest Pass into Wall 3) Rotational Side Throws R/L 4) Scoops 5) Bus Drivers 6) Chest Pass into the Ground 7) Around the World 8) Supine Pullovers EXERCISE 1) External Rotation (Vertical) 2) External Rotation (Horizontal) 3) Scap Pushups 4) Scap Depressions 5) Band Pull Aparts (Supinated) EXERCISE Bench Press Close Grip Incline Bench Lat Pulldown 1-Arm Shrug Face Pulls Bicep Curls Post Workout STATIC STRETCHING High Pec Stretch Mid Pec Stretch Low Pec Stretch Band 2 Arm Biceps Stretch Band Triceps/Lat Stretch Forearm Extensors Stretch Forearm Flexors Stretch Sleeper Stretch TUESDAY Steady State Cardio Plank Side Plank Rep Scheme 22 22 22 22 22 22 22 22 REP SCHEME 1x8 1x8 1x10 1x10 1x10 PERCENTAGE 55% 60% 65% REP SCHEME 2x5 2x5 2x5 3x10 6x10 3x8 3x10 3x10

General Physical Preparation

Main Workout

30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec

20 MIN 30 SEC 30 SEC

WEEK 1 ACCUMULATION #2 Pre-Workout WEDNESDAY Super 8 MB Circuit 1) Overhead Throws 2) Chest Pass into Wall 3) Rotational Side Throws R/L 4) Scoops 5) Bus Drivers 6) Chest Pass into the Ground 7) Around the World 8) Supine Pullovers EXERCISE 1) External Rotation (Vertical) 2) External Rotation (Horizontal) 3) Scap Pushups 4) Scap Depressions 5) Band Pull Aparts (Supinated) EXERCISE Bench Press Supinated Grip Bench Dumbbell Row Dumbbell Shrug Band Pull-Apart Triceps Extension Post Workout STATIC STRETCHING High Pec Stretch Mid Pec Stretch Low Pec Stretch Band 2 Arm Biceps Stretch Band Triceps/Lat Stretch Forearm Extensors Stretch Forearm Flexors Stretch Sleeper Stretch THURSDAY Steady State Cardio Plank Side Plank Rep Scheme 22 22 22 22 22 22 22 22 REP SCHEME 3x8 3x8 3x10 3x10 3x10 PERCENTAGE 55% 60% 65% REP SCHEME 1x6 1x6 1x6 1x10 3x10 1x8 1x10 1x10

General Physical Preparation

Main Workout

30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec

25 MIN 45 SEC 45 SEC

WEEK 1 ACCUMULATION #2 FRIDAY Pre-Workout Super 8 MB Circuit 1) Overhead Throws 2) Chest Pass into Wall 3) Rotational Side Throws R/L 4) Scoops 5) Bus Drivers 6) Chest Pass into the Ground 7) Around the World 8) Supine Pullovers EXERCISE 1) External Rotation (Vertical) 2) External Rotation (Horizontal) 3) Scap Pushups 4) Scap Depressions 5) Band Pull Aparts (Supinated) EXERCISE Bench Press Floor Press Cable Row Barbell Shrug Dumbbell Rear Deltoid Triceps Extension Post Workout STATIC STRETCHING High Pec Stretch Mid Pec Stretch Low Pec Stretch Band 2 Arm Biceps Stretch Band Triceps/Lat Stretch Forearm Extensors Stretch Forearm Flexors Stretch Sleeper Stretch Rep Scheme 22 22 22 22 22 22 22 22 REP SCHEME 2x8 2x8 2x10 2x10 2x10 PERCENTAGE 55% 60% 65% REP SCHEME 2x4 2x4 2x4 2x10 3x10 2x8 2x10 2x10

General Physical Preparation

Main Workout

30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec

WEEK 2 ACCUMULATION #2 Pre-Workout MONDAY Super 8 MB Circuit 1) Overhead Throws 2) Chest Pass into Wall 3) Rotational Side Throws R/L 4) Scoops 5) Bus Drivers 6) Chest Pass into the Ground 7) Around the World 8) Supine Pullovers EXERCISE 1) External Rotation (Vertical) 2) External Rotation (Horizontal) 3) Scap Pushups 4) Scap Depressions 5) Band Pull Aparts (Supinated) EXERCISE Bench Press Close Grip Incline Bench Lat Pulldown 1-Arm Shrug Face Pulls Bicep Curls Post Workout STATIC STRETCHING High Pec Stretch Mid Pec Stretch Low Pec Stretch Band 2 Arm Biceps Stretch Band Triceps/Lat Stretch Forearm Extensors Stretch Forearm Flexors Stretch Sleeper Stretch TUESDAY Steady State Cardio Plank Side Plank Rep Scheme 24 24 24 24 24 24 24 24 REP SCHEME 1x10 1x10 1x15 1x15 1x15 PERCENTAGE 60% 65% 70% REP SCHEME 3x6 2x6 2x5 4x10 8x10 4x8 4x10 4x10

General Physical Preparation

Main Workout

30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec

25 MIN 45 SEC 45 SEC

WEEK 2 ACCUMULATION #2 Pre-Workout WEDNESDAY Super 8 MB Circuit 1) Overhead Throws 2) Chest Pass into Wall 3) Rotational Side Throws R/L 4) Scoops 5) Bus Drivers 6) Chest Pass into the Ground 7) Around the World 8) Supine Pullovers EXERCISE 1) External Rotation (Vertical) 2) External Rotation (Horizontal) 3) Scap Pushups 4) Scap Depressions 5) Band Pull Aparts (Supinated) EXERCISE Bench Press Supinated Grip Bench Dumbbell Row Dumbbell Shrug Band Pull-Apart Triceps Extension Post Workout STATIC STRETCHING High Pec Stretch Mid Pec Stretch Low Pec Stretch Band 2 Arm Biceps Stretch Band Triceps/Lat Stretch Forearm Extensors Stretch Forearm Flexors Stretch Sleeper Stretch THURSDAY Steady State Cardio Plank Side Plank Rep Scheme 24 24 24 24 24 24 24 24 REP SCHEME 3x10 3x10 3x15 3x15 3x15 PERCENTAGE 60% 65% 70% REP SCHEME 2x4 1x6 1x4 2x10 3x10 2x8 2x10 2x10

General Physical Preparation

Main Workout

30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec

25 MIN 45 SEC 45 SEC

WEEK 2 ACCUMULATION #2 FRIDAY Pre-Workout Super 8 MB Circuit 1) Overhead Throws 2) Chest Pass into Wall 3) Rotational Side Throws R/L 4) Scoops 5) Bus Drivers 6) Chest Pass into the Ground 7) Around the World 8) Supine Pullovers EXERCISE 1) External Rotation (Vertical) 2) External Rotation (Horizontal) 3) Scap Pushups 4) Scap Depressions 5) Band Pull Aparts (Supinated) EXERCISE Bench Press Floor Press Cable Row Barbell Shrug Dumbbell Rear Deltoid Triceps Extension Post Workout STATIC STRETCHING High Pec Stretch Mid Pec Stretch Low Pec Stretch Band 2 Arm Biceps Stretch Band Triceps/Lat Stretch Forearm Extensors Stretch Forearm Flexors Stretch Sleeper Stretch Rep Scheme 24 24 24 24 24 24 24 24 REP SCHEME 2x10 2x10 2x15 2x15 2x15 PERCENTAGE 60% 65% 70% REP SCHEME 3x5 2x5 2x4 2x10 3x10 3x8 3x10 3x10

General Physical Preparation

Main Workout

30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec

WEEK 3 ACCUMULATION #2 Pre-Workout MONDAY Super 8 MB Circuit 1) Overhead Throws 2) Chest Pass into Wall 3) Rotational Side Throws R/L 4) Scoops 5) Bus Drivers 6) Chest Pass into the Ground 7) Around the World 8) Supine Pullovers EXERCISE 1) External Rotation (Vertical) 2) External Rotation (Horizontal) 3) Scap Pushups 4) Scap Depressions 5) Band Pull Aparts (Supinated) EXERCISE Bench Press Close Grip Incline Bench Lat Pulldown 1-Arm Shrug Face Pulls Bicep Curls Post Workout STATIC STRETCHING High Pec Stretch Mid Pec Stretch Low Pec Stretch Band 2 Arm Biceps Stretch Band Triceps/Lat Stretch Forearm Extensors Stretch Forearm Flexors Stretch Sleeper Stretch TUESDAY Steady State Cardio Plank Side Plank Rep Scheme 26 26 26 26 26 26 26 26 REP SCHEME 1x12 1x12 1x20 1x20 1x20 PERCENTAGE 65% 70% 75% REP SCHEME 1x6 1x5 1x4 5x10 10x10 5x8 5x10 5x10

General Physical Preparation

Main Workout

30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec

30 MIN 60 SEC 60 SEC

WEEK 3 ACCUMULATION #2 Pre-Workout WEDNESDAY Super 8 MB Circuit 1) Overhead Throws 2) Chest Pass into Wall 3) Rotational Side Throws R/L 4) Scoops 5) Bus Drivers 6) Chest Pass into the Ground 7) Around the World 8) Supine Pullovers EXERCISE 1) External Rotation (Vertical) 2) External Rotation (Horizontal) 3) Scap Pushups 4) Scap Depressions 5) Band Pull Aparts (Supinated) EXERCISE Bench Press Supinated Grip Bench Dumbbell Row Dumbbell Shrug Band Pull-Apart Triceps Extension Post Workout STATIC STRETCHING High Pec Stretch Mid Pec Stretch Low Pec Stretch Band 2 Arm Biceps Stretch Band Triceps/Lat Stretch Forearm Extensors Stretch Forearm Flexors Stretch Sleeper Stretch THURSDAY Steady State Cardio Plank Side Plank Rep Scheme 26 26 26 26 26 26 26 26 REP SCHEME 3x12 3x12 3x20 3x20 3x20 PERCENTAGE 65% 70% 75% REP SCHEME 1x3 1x2 1x2 3x10 4x10 3x8 3x10 3x10

General Physical Preparation

Main Workout

30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec

25 MIN 45 SEC 45 SEC

WEEK 3 ACCUMULATION #2 FRIDAY Pre-Workout Super 8 MB Circuit 1) Overhead Throws 2) Chest Pass into Wall 3) Rotational Side Throws R/L 4) Scoops 5) Bus Drivers 6) Chest Pass into the Ground 7) Around the World 8) Supine Pullovers Rep Scheme 26 26 26 26 26 26 26 26

General Physical Preparation

EXERCISE 1) External Rotation (Vertical) 2) External Rotation (Horizontal) 3) Scap Pushups 4) Scap Depressions 5) Band Pull Aparts (Supinated) EXERCISE Bench Press Floor Press Cable Row Barbell Shrug Dumbbell Rear Deltoid Triceps Extension

REP SCHEME 2x12 2x12 2x20 2x20 2x20 PERCENTAGE 65% 70% 75% REP SCHEME 1x4 1x3 1x3 4x10 4x10 4x8 4x10 4x10

Main Workout

Post Workout

STATIC STRETCHING High Pec Stretch Mid Pec Stretch Low Pec Stretch Band 2 Arm Biceps Stretch Band Triceps/Lat Stretch Forearm Extensors Stretch Forearm Flexors Stretch Sleeper Stretch

30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec

WEEK 1 TRANSMUTATION #2 Pre-Workout MONDAY Super 8 MB Circuit 1) Overhead Throws 2) Chest Pass into Wall 3) Rotational Side Throws R/L 4) Scoops 5) Bus Drivers 6) Chest Pass into the Ground 7) Around the World 8) Supine Pullovers EXERCISE 1) Y's 2) T's 3) W's 4) Pushups 5) Rows AM WORKOUT EXERCISE Bench Press Cable Row Mid Cable Chest Fly Face Pulls Cable Triceps PM WORKOUT Bench Press Cable Row Straight Arm Lat Pulldown Rear Deltoid Barbell Curls Post Workout STATIC STRETCHING High Pec Stretch Mid Pec Stretch Low Pec Stretch Band 2 Arm Biceps Stretch Band Triceps/Lat Stretch Forearm Extensors Stretch Forearm Flexors Stretch Sleeper Stretch Rep Scheme 28 28 28 28 28 28 28 28 REP SCHEME 1x8 1x8 1x8 1x8 1x8 PERCENTAGE 80% 60% of Max Bench 80% 60% of Max Bench REP SCHEME 4x2 1x11 1xP(Max) 1xP(Max) 1xP(Max) 4x3 2x8 1xP(Max) 1xP(Max) 1xP(Max)

General Physical Preparation

30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec

WEEK 1 TRANSMUTATION #2 Pre-Workout WEDNESDAY Super 8 MB Circuit 1) Overhead Throws 2) Chest Pass into Wall 3) Rotational Side Throws R/L 4) Scoops 5) Bus Drivers 6) Chest Pass into the Ground 7) Around the World 8) Supine Pullovers EXERCISE 1) Y's 2) T's 3) W's 4) Pushups 5) Rows EXERCISE Bench Press Cable Row High Cable Chest Fly Dumbbell Shrugs Supinated Cable Triceps Plank PM WORKOUT Bench Press Cable Row Supinated Band Pull-Aparts Shoulder Vertical External Rotation Hammer Curls Post Workout STATIC STRETCHING High Pec Stretch Mid Pec Stretch Low Pec Stretch Band 2 Arm Biceps Stretch Band Triceps/Lat Stretch Forearm Extensors Stretch Forearm Flexors Stretch Sleeper Stretch Rep Scheme 28 28 28 28 28 28 28 28 REP SCHEME 3x8 3x8 3x8 3x8 3x8 PERCENTAGE 80% 60% of Max Bench 80% 60% of Max Bench REP SCHEME 4x1 1x6 1xP(Max) 1xP(Max) 1xP(Max) 1xP(Max) 3x2 1x8 1xP(Max) 1xP(Max) 1xP(Max)

General Physical Preparation

AM WORKOUT

30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec

WEEK 1 TRANSMUTATION #2 Pre-Workout FRIDAY Super 8 MB Circuit 1) Overhead Throws 2) Chest Pass into Wall 3) Rotational Side Throws R/L 4) Scoops 5) Bus Drivers 6) Chest Pass into the Ground 7) Around the World 8) Supine Pullovers EXERCISE 1) Y's 2) T's 3) W's 4) Pushups 5) Rows EXERCISE Bench Press Cable Row Low Cable Chest Fly Lateral Raise Rope or Band Triceps Plank PM WORKOUT Bench Press Cable Row Band Straight Arm Lat Pulldown Shoulder Horizontal External Rotation Pronated Curls Post Workout STATIC STRETCHING High Pec Stretch Mid Pec Stretch Low Pec Stretch Band 2 Arm Biceps Stretch Band Triceps/Lat Stretch Forearm Extensors Stretch Forearm Flexors Stretch Sleeper Stretch Rep Scheme 28 28 28 28 28 28 28 28 REP SCHEME 2x8 2x8 2x8 2x8 2x8 PERCENTAGE 80% 60% of Max Bench 80% 60% of Max Bench REP SCHEME 3x2 1x8 1xP(Max) 1xP(Max) 1xP(Max) 1xP(Max) 3x3 1x12 1xP(Max) 1xP(Max) 1xP(Max)

General Physical Preparation

AM WORKOUT

30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec

WEEK 2 TRANSMUTATION #2 Pre-Workout MONDAY Super 8 MB Circuit 1) Overhead Throws 2) Chest Pass into Wall 3) Rotational Side Throws R/L 4) Scoops 5) Bus Drivers 6) Chest Pass into the Ground 7) Around the World 8) Supine Pullovers EXERCISE 1) Y's 2) T's 3) W's 4) Pushups 5) Rows AM WORKOUT EXERCISE Bench Press Cable Row Mid Cable Chest Fly Face Pulls Cable Triceps PM WORKOUT Bench Press Cable Row Straight Arm Lat Pulldown Rear Deltoid Barbell Curls Post Workout STATIC STRETCHING High Pec Stretch Mid Pec Stretch Low Pec Stretch Band 2 Arm Biceps Stretch Band Triceps/Lat Stretch Forearm Extensors Stretch Forearm Flexors Stretch Sleeper Stretch Rep Scheme 30 30 30 30 30 30 30 30 REP SCHEME 1x10 1x10 1x10 1x10 1x10 PERCENTAGE 85% 60% of Max Bench 85% 60% of Max Bench REP SCHEME 3x2 1x9 1xP(Max) 1xP(Max) 1xP(Max) 5x2 2x7 1xP(Max) 1xP(Max) 1xP(Max)

General Physical Preparation

30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec

WEEK 2 TRANSMUTATION #2 Pre-Workout WEDNESDAY Super 8 MB Circuit 1) Overhead Throws 2) Chest Pass into Wall 3) Rotational Side Throws R/L 4) Scoops 5) Bus Drivers 6) Chest Pass into the Ground 7) Around the World 8) Supine Pullovers EXERCISE 1) Y's 2) T's 3) W's 4) Pushups 5) Rows EXERCISE Bench Press Cable Row High Cable Chest Fly Dumbbell Shrugs Supinated Cable Triceps Plank PM WORKOUT Bench Press Cable Row Supinated Band Pull-Aparts Shoulder Vertical External Rotation Hammer Curls Post Workout STATIC STRETCHING High Pec Stretch Mid Pec Stretch Low Pec Stretch Band 2 Arm Biceps Stretch Band Triceps/Lat Stretch Forearm Extensors Stretch Forearm Flexors Stretch Sleeper Stretch Rep Scheme 30 30 30 30 30 30 30 30 REP SCHEME 3x10 3x10 3x10 3x10 3x10 PERCENTAGE 85% 60% of Max Bench 85% 60% of Max Bench REP SCHEME 2x1 1x6 1xP(Max) 1xP(Max) 1xP(Max) 1xP(Max) 2x2 1x6 1xP(Max) 1xP(Max) 1xP(Max)

General Physical Preparation

AM WORKOUT

30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec

WEEK 2 TRANSMUTATION #2 Pre-Workout FRIDAY Super 8 MB Circuit 1) Overhead Throws 2) Chest Pass into Wall 3) Rotational Side Throws R/L 4) Scoops 5) Bus Drivers 6) Chest Pass into the Ground 7) Around the World 8) Supine Pullovers EXERCISE 1) Y's 2) T's 3) W's 4) Pushups 5) Rows EXERCISE Bench Press Cable Row High Cable Chest Fly Dumbbell Shrugs Supinated Cable Triceps Plank PM WORKOUT Bench Press Cable Row Supinated Band Pull-Aparts Shoulder Vertical External Rotation Hammer Curls Post Workout STATIC STRETCHING High Pec Stretch Mid Pec Stretch Low Pec Stretch Band 2 Arm Biceps Stretch Band Triceps/Lat Stretch Forearm Extensors Stretch Forearm Flexors Stretch Sleeper Stretch Rep Scheme 30 30 30 30 30 30 30 30 REP SCHEME 2x10 2x10 2x10 2x10 2x10 PERCENTAGE 85% 60% of Max Bench 85% 60% of Max Bench REP SCHEME 5x1 1x7 1xP(Max) 1xP(Max) 1xP(Max) 1xP(Max) 7x1 1x10 1xP(Max) 1xP(Max) 1xP(Max)

General Physical Preparation

AM WORKOUT

30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec

WEEK 3 TRANSMUTATION #2 Pre-Workout MONDAY Super 8 MB Circuit 1) Overhead Throws 2) Chest Pass into Wall 3) Rotational Side Throws R/L 4) Scoops 5) Bus Drivers 6) Chest Pass into the Ground 7) Around the World 8) Supine Pullovers EXERCISE 1) Y's 2) T's 3) W's 4) Pushups 5) Rows AM WORKOUT EXERCISE Bench Press Cable Row Mid Cable Chest Fly Face Pulls Cable Triceps PM WORKOUT Bench Press Cable Row Straight Arm Lat Pulldown Rear Deltoid Barbell Curls Post Workout STATIC STRETCHING High Pec Stretch Mid Pec Stretch Low Pec Stretch Band 2 Arm Biceps Stretch Band Triceps/Lat Stretch Forearm Extensors Stretch Forearm Flexors Stretch Sleeper Stretch Rep Scheme 30 30 30 30 30 30 30 30 REP SCHEME 1x12 1x12 1x12 1x12 1x12 PERCENTAGE 90% 60% of Max Bench 90% 60% of Max Bench REP SCHEME 5x1 1x8 1xP(Max) 1xP(Max) 1xP(Max) 7x1 1x11 1xP(Max) 1xP(Max) 1xP(Max)

General Physical Preparation

30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec

WEEK 3 TRANSMUTATION #2 Pre-Workout WEDNESDAY Super 8 MB Circuit 1) Overhead Throws 2) Chest Pass into Wall 3) Rotational Side Throws R/L 4) Scoops 5) Bus Drivers 6) Chest Pass into the Ground 7) Around the World 8) Supine Pullovers EXERCISE 1) Y's 2) T's 3) W's 4) Pushups 5) Rows EXERCISE Bench Press Cable Row High Cable Chest Fly Dumbbell Shrugs Supinated Cable Triceps Plank PM WORKOUT Bench Press Cable Row Supinated Band Pull-Aparts Shoulder Vertical External Rotation Hammer Curls Post Workout STATIC STRETCHING High Pec Stretch Mid Pec Stretch Low Pec Stretch Band 2 Arm Biceps Stretch Band Triceps/Lat Stretch Forearm Extensors Stretch Forearm Flexors Stretch Sleeper Stretch Rep Scheme 30 30 30 30 30 30 30 30 REP SCHEME 3x12 3x12 3x12 3x12 3x12 PERCENTAGE 90% 60% of Max Bench 90% 60% of Max Bench REP SCHEME 1x1 1x6 1xP(Max) 1xP(Max) 1xP(Max) 1xP(Max) 3x1 1x6 1xP(Max) 1xP(Max) 1xP(Max)

General Physical Preparation

AM WORKOUT

30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec

WEEK 3 TRANSMUTATION #2 Pre-Workout FRIDAY Super 8 MB Circuit 1) Overhead Throws 2) Chest Pass into Wall 3) Rotational Side Throws R/L 4) Scoops 5) Bus Drivers 6) Chest Pass into the Ground 7) Around the World 8) Supine Pullovers EXERCISE 1) Y's 2) T's 3) W's 4) Pushups 5) Rows EXERCISE Bench Press Cable Row High Cable Chest Fly Dumbbell Shrugs Supinated Cable Triceps Plank PM WORKOUT Bench Press Cable Row Supinated Band Pull-Aparts Shoulder Vertical External Rotation Hammer Curls Post Workout STATIC STRETCHING High Pec Stretch Mid Pec Stretch Low Pec Stretch Band 2 Arm Biceps Stretch Band Triceps/Lat Stretch Forearm Extensors Stretch Forearm Flexors Stretch Sleeper Stretch Rep Scheme 30 30 30 30 30 30 30 30 REP SCHEME 2x12 2x12 2x12 2x12 2x12 PERCENTAGE 90% 60% of Max Bench 90% 60% of Max Bench REP SCHEME 3x1 1x6 1xP(Max) 1xP(Max) 1xP(Max) 1xP(Max) 5x1 1x8 1xP(Max) 1xP(Max) 1xP(Max)

General Physical Preparation

AM WORKOUT

30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec

DELOAD #2 Pre-Workout MONDAY Super 8 MB Circuit 1) Overhead Throws 2) Chest Pass into Wall 3) Rotational Side Throws R/L 4) Scoops 5) Bus Drivers 6) Chest Pass into the Ground 7) Around the World 8) Supine Pullovers EXERCISE 1) External Rotation (Vertical) 2) External Rotation (Horizontal) 3) Scap Pushups 4) Scap Depressions 5) Band Pull Aparts (Supinated) 6) Y's 7) T's 8) W's 9) Pushups 10) Rows Main Workout EXERCISE Bench Press Close Grip Incline Bench Lat Pulldown 1-Arm Shrug Face Pulls Bicep Curls STATIC STRETCHING High Pec Stretch Mid Pec Stretch Low Pec Stretch Band 2 Arm Biceps Stretch Band Triceps/Lat Stretch Forearm Extensors Stretch Forearm Flexors Stretch Sleeper Stretch TUESDAY Steady State Cardio Plank Side Plank 20 MIN 30 SEC 30 SEC Rep Scheme 30 30 30 30 30 30 30 30 REP SCHEME 1x12 1x12 1x20 1x20 1x20 1x12 1x12 1x12 1x12 1x12 PERCENTAGE 50% REP SCHEME 3x5 3x5 3x10 3x5 3x5 3x5

General Physical Preparation

Post Workout

30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec

DELOAD #2 Pre-Workout WEDNESDAY Super 8 MB Circuit 1) Overhead Throws 2) Chest Pass into Wall 3) Rotational Side Throws R/L 4) Scoops 5) Bus Drivers 6) Chest Pass into the Ground 7) Around the World 8) Supine Pullovers EXERCISE 1) External Rotation (Vertical) 2) External Rotation (Horizontal) 3) Scap Pushups 4) Scap Depressions 5) Band Pull Aparts (Supinated) 6) Y's 7) T's 8) W's 9) Pushups 10) Rows EXERCISE Bench Press Supinated Grip Bench Dumbbell Row Dumbbell Shrug Band Pull-Apart Triceps Extension STATIC STRETCHING High Pec Stretch Mid Pec Stretch Low Pec Stretch Band 2 Arm Biceps Stretch Band Triceps/Lat Stretch Forearm Extensors Stretch Forearm Flexors Stretch Sleeper Stretch THURSDAY Steady State Cardio Plank Side Plank Rep Scheme 20 20 20 20 20 20 20 20 REP SCHEME 3x12 3x12 3x20 3x20 3x20 3x12 3x12 3x12 3x12 3x12 PERCENTAGE 50% REP SCHEME 1x5 1x5 1x10 1x4 1x5 1x5

General Physical Preparation

Main Workout

Post Workout

30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec

25 MIN 45 SEC 45 SEC

DELOAD #2 Pre-Workout

FRIDAY Super 8 MB Circuit 1) Overhead Throws 2) Chest Pass into Wall 3) Rotational Side Throws R/L 4) Scoops 5) Bus Drivers 6) Chest Pass into the Ground 7) Around the World 8) Supine Pullovers

Rep Scheme 20 20 20 20 20 20 20 20

General Physical Preparation

EXERCISE 1) External Rotation (Vertical) 2) External Rotation (Horizontal) 3) Scap Pushups 4) Scap Depressions 5) Band Pull Aparts (Supinated) 6) Y's 7) T's 8) W's 9) Pushups 10) Rows EXERCISE Bench Press Floor Press Cable Row Barbell Shrug Dumbbell Rear Deltoid Triceps Extension STATIC STRETCHING High Pec Stretch Mid Pec Stretch Low Pec Stretch Band 2 Arm Biceps Stretch Band Triceps/Lat Stretch Forearm Extensors Stretch Forearm Flexors Stretch Sleeper Stretch

REP SCHEME 2x12 2x12 2x20 2x20 2x20 2x12 2x12 2x12 2x12 2x12 PERCENTAGE 50% REP SCHEME 2x5 2x5 2x10 1x8 1x10 1x10

Main Workout

Post Workout

30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec

WEEK 1 REALIZATION #1 Pre-Workout MONDAY Super 8 MB Circuit 1) Overhead Throws 2) Chest Pass into Wall 3) Rotational Side Throws R/L 4) Scoops 5) Bus Drivers 6) Chest Pass into the Ground 7) Around the World 8) Supine Pullovers EXERCISE 1) External Rotation (Vertical) 2) External Rotation (Horizontal) 3) Scap Pushups 4) Scap Depressions 5) Band Pull Aparts (Supinated) EXERCISE Bench Press Dumbbell Row Post Workout STATIC STRETCHING High Pec Stretch Mid Pec Stretch Low Pec Stretch Band 2 Arm Biceps Stretch Band Triceps/Lat Stretch Forearm Extensors Stretch Forearm Flexors Stretch Sleeper Stretch EXERCISE 1) External Rotation (Vertical) 2) External Rotation (Horizontal) 3) Scap Pushups 4) Scap Depressions 5) Band Pull Aparts (Supinated) TUESDAY Steady State Cardio Rep Scheme 30 30 30 30 30 30 30 30 REP SCHEME 1x10 1x10 1x15 1x15 1x30 PERCENTAGE 92.5% REP SCHEME 6x1 2x12

General Physical Preparation

Main Workout

30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec REP SCHEME 2x10 2x10 2x15 2x15 2x30

General Physical Preparation

20 MIN

WEEK 1 REALIZATION #1 Pre-Workout WEDNESDAY Super 8 MB Circuit 1) Overhead Throws 2) Chest Pass into Wall 3) Rotational Side Throws R/L 4) Scoops 5) Bus Drivers 6) Chest Pass into the Ground 7) Around the World 8) Supine Pullovers EXERCISE 1) External Rotation (Vertical) 2) External Rotation (Horizontal) 3) Scap Pushups 4) Scap Depressions 5) Band Pull Aparts (Supinated) Main Workout EXERCISE Bench Press Dumbbell Row STATIC STRETCHING High Pec Stretch Mid Pec Stretch Low Pec Stretch Band 2 Arm Biceps Stretch Band Triceps/Lat Stretch Forearm Extensors Stretch Forearm Flexors Stretch Sleeper Stretch THURSDAY Steady State Cardio Rep Scheme 30 30 30 30 30 30 30 30 REP SCHEME 3x10 3x10 2x15 2x15 3x30 PERCENTAGE 92.5% REP SCHEME 2x1 2x12

General Physical Preparation

Post Workout

30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec

20 MIN

WEEK 1 REALIZATION #1 Pre-Workout FRIDAY Super 8 MB Circuit 1) Overhead Throws 2) Chest Pass into Wall 3) Rotational Side Throws R/L 4) Scoops 5) Bus Drivers 6) Chest Pass into the Ground 7) Around the World 8) Supine Pullovers EXERCISE 1) External Rotation (Vertical) 2) External Rotation (Horizontal) 3) Scap Pushups 4) Scap Depressions 5) Band Pull Aparts (Supinated) EXERCISE Bench Press Dumbbell Row STATIC STRETCHING High Pec Stretch Mid Pec Stretch Low Pec Stretch Band 2 Arm Biceps Stretch Band Triceps/Lat Stretch Forearm Extensors Stretch Forearm Flexors Stretch Sleeper Stretch Rep Scheme 30 30 30 30 30 30 30 30 REP SCHEME 2x10 2x10 2x15 2x15 2x30 PERCENTAGE 92.5% REP SCHEME 4x1 2x12

General Physical Preparation

Main Workout

Post Workout

30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec

WEEK 2 REALIZATION #1 Pre-Workout MONDAY Super 8 MB Circuit 1) Overhead Throws 2) Chest Pass into Wall 3) Rotational Side Throws R/L 4) Scoops 5) Bus Drivers 6) Chest Pass into the Ground 7) Around the World 8) Supine Pullovers EXERCISE 1) External Rotation (Vertical) 2) External Rotation (Horizontal) 3) Scap Pushups 4) Scap Depressions 5) Band Pull Aparts (Supinated) EXERCISE Bench Press Dumbbell Row Post Workout STATIC STRETCHING High Pec Stretch Mid Pec Stretch Low Pec Stretch Band 2 Arm Biceps Stretch Band Triceps/Lat Stretch Forearm Extensors Stretch Forearm Flexors Stretch Sleeper Stretch EXERCISE 1) External Rotation (Vertical) 2) External Rotation (Horizontal) 3) Scap Pushups 4) Scap Depressions 5) Band Pull Aparts (Supinated) TUESDAY Steady State Cardio Rep Scheme 30 30 30 30 30 30 30 30 REP SCHEME 1x12 1x12 1x20 1x20 1x40 PERCENTAGE 97.5% REP SCHEME 5x1 2x12

General Physical Preparation

Main Workout

30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec REP SCHEME 2x12 2x12 2x20 2x20 2x40

General Physical Preparation

20 MIN

WEEK 2 REALIZATION #1 Pre-Workout WEDNESDAY Super 8 MB Circuit 1) Overhead Throws 2) Chest Pass into Wall 3) Rotational Side Throws R/L 4) Scoops 5) Bus Drivers 6) Chest Pass into the Ground 7) Around the World 8) Supine Pullovers EXERCISE 1) External Rotation (Vertical) 2) External Rotation (Horizontal) 3) Scap Pushups 4) Scap Depressions 5) Band Pull Aparts (Supinated) Main Workout EXERCISE Bench Press Dumbbell Row STATIC STRETCHING High Pec Stretch Mid Pec Stretch Low Pec Stretch Band 2 Arm Biceps Stretch Band Triceps/Lat Stretch Forearm Extensors Stretch Forearm Flexors Stretch Sleeper Stretch THURSDAY Steady State Cardio Rep Scheme 30 30 30 30 30 30 30 30 REP SCHEME 3x12 3x12 3x20 3x20 3x40 PERCENTAGE 97.5% REP SCHEME 2x1 2x12

General Physical Preparation

Post Workout

30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec

20 MIN

WEEK 2 REALIZATION #1 Pre-Workout FRIDAY Super 8 MB Circuit 1) Overhead Throws 2) Chest Pass into Wall 3) Rotational Side Throws R/L 4) Scoops 5) Bus Drivers 6) Chest Pass into the Ground 7) Around the World 8) Supine Pullovers EXERCISE 1) External Rotation (Vertical) 2) External Rotation (Horizontal) 3) Scap Pushups 4) Scap Depressions 5) Band Pull Aparts (Supinated) EXERCISE Bench Press Dumbbell Row STATIC STRETCHING High Pec Stretch Mid Pec Stretch Low Pec Stretch Band 2 Arm Biceps Stretch Band Triceps/Lat Stretch Forearm Extensors Stretch Forearm Flexors Stretch Sleeper Stretch Rep Scheme 30 30 30 30 30 30 30 30 REP SCHEME 2x12 2x12 2x20 2x20 2x40 PERCENTAGE 97.5% REP SCHEME 3x1 2X12

General Physical Preparation

Main Workout

Post Workout

30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec

DELOAD #3 Pre-Workout MONDAY Super 8 MB Circuit 1) Overhead Throws 2) Chest Pass into Wall 3) Rotational Side Throws R/L 4) Scoops 5) Bus Drivers 6) Chest Pass into the Ground 7) Around the World 8) Supine Pullovers EXERCISE 1) External Rotation (Vertical) 2) External Rotation (Horizontal) 3) Scap Pushups 4) Scap Depressions 5) Band Pull Aparts (Supinated) 6) Y's 7) T's 8) W's 9) Pushups 10) Rows Main Workout EXERCISE Bench Press Close Grip Incline Bench Lat Pulldown 1-Arm Shrug Face Pulls Bicep Curls STATIC STRETCHING High Pec Stretch Mid Pec Stretch Low Pec Stretch Band 2 Arm Biceps Stretch Band Triceps/Lat Stretch Forearm Extensors Stretch Forearm Flexors Stretch Sleeper Stretch TUESDAY Steady State Cardio Plank Side Plank Rep Scheme 30 30 30 30 30 30 30 30 REP SCHEME 1x12 1x12 1x20 1x20 1x20 1x12 1x12 1x12 1x12 1x12 PERCENTAGE 50% REP SCHEME 3x5 3x5 3x10 3x5 3x5 3x5

General Physical Preparation

Post Workout

30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec

20 MIN 30 SEC 30 SEC

DELOAD #3 Pre-Workout WEDNESDAY Super 8 MB Circuit 1) Overhead Throws 2) Chest Pass into Wall 3) Rotational Side Throws R/L 4) Scoops 5) Bus Drivers 6) Chest Pass into the Ground 7) Around the World 8) Supine Pullovers EXERCISE 1) External Rotation (Vertical) 2) External Rotation (Horizontal) 3) Scap Pushups 4) Scap Depressions 5) Band Pull Aparts (Supinated) 6) Y's 7) T's 8) W's 9) Pushups 10) Rows EXERCISE Bench Press Supinated Grip Bench Dumbbell Row Dumbbell Shrug Band Pull-Apart Triceps Extension STATIC STRETCHING High Pec Stretch Mid Pec Stretch Low Pec Stretch Band 2 Arm Biceps Stretch Band Triceps/Lat Stretch Forearm Extensors Stretch Forearm Flexors Stretch Sleeper Stretch THURSDAY Steady State Cardio Plank Side Plank Rep Scheme 20 20 20 20 20 20 20 20 REP SCHEME 3x12 3x12 3x20 3x20 3x20 3x12 3x12 3x12 3x12 3x12 PERCENTAGE 50% REP SCHEME 1x5 1x5 1x10 1x4 1x5 1x5

General Physical Preparation

Main Workout

Post Workout

30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec

20 MIN 30 SEC 30 SEC

DELOAD #3 Pre-Workout

FRIDAY Super 8 MB Circuit 1) Overhead Throws 2) Chest Pass into Wall 3) Rotational Side Throws R/L 4) Scoops 5) Bus Drivers 6) Chest Pass into the Ground 7) Around the World 8) Supine Pullovers EXERCISE 1) External Rotation (Vertical) 2) External Rotation (Horizontal) 3) Scap Pushups 4) Scap Depressions 5) Band Pull Aparts (Supinated) 6) Y's 7) T's 8) W's 9) Pushups 10) Rows EXERCISE Bench Press Floor Press Cable Row Barbell Shrug Dumbbell Rear Deltoid Triceps Extension STATIC STRETCHING High Pec Stretch Mid Pec Stretch Low Pec Stretch Band 2 Arm Biceps Stretch Band Triceps/Lat Stretch Forearm Extensors Stretch Forearm Flexors Stretch Sleeper Stretch

Rep Scheme 20 20 20 20 20 20 20 20 REP SCHEME 2x12 2x12 2x20 2x20 2x20 2x12 2x12 2x12 2x12 2x12 PERCENTAGE 50% REP SCHEME 2x5 2x5 2x10 1x8 1x10 1x10

General Physical Preparation

Main Workout

Post Workout

30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec

MAXOUT Pre-Workout

FRIDAY Super 8 MB Circuit 1) Overhead Throws 2) Chest Pass into Wall 3) Rotational Side Throws R/L 4) Scoops 5) Bus Drivers 6) Chest Pass into the Ground 7) Around the World 8) Supine Pullovers EXERCISE 1) External Rotation (Vertical) 2) External Rotation (Horizontal) 3) Scap Pushups 4) Scap Depressions 5) Band Pull Aparts (Supinated) EXERCISE

Rep Scheme 20 20 20 20 20 20 20 20 REP SCHEME 1x12 1x12 1x20 1x20 1x20 PERCENTAGE 50% 70% 85% 95% 102.5% REP SCHEME 1x5 1X2 1X1 1X1 1X1 -

General Physical Preparation

Main Workout

Bench Press

Post Workout

STATIC STRETCHING High Pec Stretch Mid Pec Stretch Low Pec Stretch Band 2 Arm Biceps Stretch Band Triceps/Lat Stretch Forearm Extensors Stretch Forearm Flexors Stretch Sleeper Stretch

30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec

How is this different than other bench programs? This program is specific designed using BLOCK PERIODIZATION. Block Periodization was developed in the early 1980’s in response to the inefficient training of Traditional or Linear periodization in sport. To quote the great Vladimir Issurin: The block periodization system presupposes the administration of highly concentrated workloads directed to a minimal number of abilities, or targets within relatively short training cycles, in training blocks. Thus, each block is focused on the proper combination of athletic abilities, which are developing mostly consecutively but not concurrently. The benefits of block periodization are associated with more selective and highly concentrated training stimulation such as possibilities to design multi-peak preparations, reasonable reductions of total training volume, and possibilities to avoid negative interactions between restrictedly or non-compatible training workloads.

What if I want to do lower body too? This program is STRICTLY developed to increase your bench. If you insist on performing any lower body exercises we HIGHLY suggest you incorporate Prilepin’s Chart lower percentage rep schemes during the ACCUMULATION PHASES ONLY.

Can I add more weight or sets than prescribed? We understand not every organism is genetically procreated the same, however, we HIGHLY suggest you realize this is a “marathon” and not a “sprint”. STICK TO THE PROGRAM. If you were educated in Block Periodization, you wouldn’t need our program, you could write your own, modify it correctly to fit yours need and progress to a world class bencher. STICK TO THE PROGRAM

Do I repeat the program when I’m finished? If your only goal in life is to have a big bench, then yes! Keep going!!! Know what your true goals are! If you want to be a better football player… your bench press has a low correlation to general football performance. If you want to look JACKED, again, low correlation. Research and figure out what elements will get you to your specific goal.

What if I want to incorporate a bench shirt? This program was designed specifically to increase your “raw” bench. If you want a powerlifting or bench shirt program, please contact us at Freakstrength.com

Can I use this program to prepare for a bench competition? Absolutely, if it is a “raw”competition. We highly suggest not throwing on a bench shirt the day of the competition. See above as well.

What should my grip(s) be? We don’t recommend a wide grip for ANY raw benching, due to keeping long-term health integrity of the shoulder girdle.

What if I’m gone on business or vacation for a week? All our programs are intended for the virally serious and extremely dedicated organisms. Civilians need not apply. We assume those organisms engaged in the program will go to every length possible to continue their program during trip, however, we understand sometimes there is nothing you can do. For specific help, contact us at Freakstrength.com

Isn’t benching 3 times a week bad for your shoulders? Won’t I blow a pec? We have taken care of that for you. We have provided the proper sub-maximal periodization, coupled with the necessary precautions in pre-habitation and re-habitation exercises to decrease the likelihood of injury. The bench press has an assumed risk to it not matter what the organism.

How will I recovery if I’m “doing chest” 3 times a week With properly progressed sub-maximal training, adherence to prescribed soft tissue ordinances, and supplemental recovery steady state cardio-vascular sessions; your recovery should not be an issue. Remember to, we are assuming you have a decent “diet” and a consistent 8 hour sleep pattern. Not to forget discarding negative influencing elements such as: alcohol and other drugs.

Can I do this program on back-to-back days? This program was SPECIFICLY designed for three training days a week with specific rest between those days, for example, Monday, Wednesday, and Friday. Yes, a Sunday, Tuesday, Thursday-type schedule would work. If you are interested in a detailed program specifically designed for your schedule, please contact us at Freakstrength.com

Can I substitute exercises? I love doing lat pulldowns behind the head, upright rows, and military pressing. First, when addressing the above exercises to the general public we HIGHLY discourage their use. They carry a higher inherited risk than the exercises we have provided for you. If there is an exercise(s) creating pain for you, please contact us at Freakstrength.com and we will provide you will the optimal solution.

What is a deload “week” and why do I need to do one? A deload is to encourage or induce “supercompensation”. Supercompensation is the recovery stage during which the trained organism has a higher performance capacity than it did prior to the training block.

How can I incorporate bands and chains? To see the benefits from this program, the principle of “accommodating resistance” is not necessary. Nor will using accommodating resistance insinuate you will get more out of the program. ALTERING THE PROGRAM HAS A HIGH SUCCESS RATE OF FAILURE. If the program doesn’t fit your needs, please contact us at Freakstrength.com

What is steady state cardio and can I skip it? Steady state cardio is performing typical cardiovascular exercises (walking, cycling, elliptical and others) at a consistent speed and resistance. The main objective for our steady state cardio is to induce a faster recovery and prevent injury. Our ideal heart rate for steady state cardio is between 40-65% of your maximum heart rate for 20-30 minutes. Skipping your steady state cardio sessions will likely result in a lower recovery state, thus, more likelihood of injury and poor performance.

Do I have to do the warm-up every time? Skipping or incomplete warm-ups will greatly increase the likelihood of injury and poor results in the program. It is just as important as the bench training, the accessory work, and other prescribed elements in the program. If it wasn’t necessary to the success of a bigger bench or maintaining longterm shoulder health, we would not include it in the program.

Can I perform is during the in-season? After considering almost every “sport” we could think of, we highly discourage performing this program during the competitive season… unless you’re a powerlifter. Focus on your SPORT!!!

Should “over-head” athletes do this program? NO! We are not discouraging, we are saying no! The stress induced on the shoulder girdle from this specific program is not intended for the “over-head” athlete. After your athletic career is finished you can bench all you want. FOCUS ON YOUR SPORT. Please contact us for other specific programs intended for these athletes at Freakstrength.com How do I get stronger without using the “dynamic effort method”? A common misunderstood method. The principle behind the dynamic effort method is simply enhancing the utilization of the central nervous system. Civilians are comatose into believing you can only amplify your central nervous system between low percentages of maximal strength, such as fortyfive to sixty percent. Relatively speaking, every major lift at its “training” percentage should travel as fast as possible.

How do I get stronger without using the “max effort method”? This program creates a progressively optimal stimulus and recoverable stress to supremely develop the desired training effect, while minimizing the common soft tissue and joint damage consistent in other programs.

What if I can’t get to the gym twice for the AM & PM workouts? You can separate the two workouts with as little as a 20 minute low intensity cardio session. The whole point of splitting the workouts is to get more stimuli with less fatigue.

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