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Bench Press Form/Technique To use the biceps fully when benching, imagine you are stretching the bar apart. The first muscle to flex while pushing a bar concentrically will be the biceps. Maximal effort • 1 day per week • 72 hours after dynamic effort bench press • 3-5 minutes rest between sets • Choose bench press variation -1×5 at 50%, 1×4 at 60%, 1×3 at 70%, 1x2 at 80%, 1×1 at 90%, 100%, 100+% -Main move, must be first exercise of the day Dynamic effort • 1 day per week • Choose bench press variation -9 sets of 3 reps at 50% 1 RM -Used for 3 weeks -Main move, must be first exercise of the day Variations • Don't repeat a variation for 4-6 weeks • Close grip to build triceps • Wide grip (6 RM) • Floor presses • Board presses • Rack presses • Steep incline with a close grip • Seated press Accessory work • ME concluded with compound lift (2-5x3-6), triceps (2-4x8-12), lats (2-4x8-15), upper back (2-4x8-15), delts (1-3x10-20), and forearms (3-5 exercises) • DE concluded with compound lift (2-3x15-20), triceps (2-3x15-30), lats (2-3x12-20), upper back (2-3x12-20), delts (2-3x15-30), and forearms (4-5 exercises) • Use an accessory exercise for 1-3 weeks -“Find what you suck at and do it over and over again” • Compound Lift -Dumbell Presses (2x15) -Close&Ultra-wide Bench Press (2x15 at 40-45% 1 RM) -Pushups (2x25-50) Triceps -J.M. Presses -Dumbell/barbell extensions -5-6-board press • Lats
drop down with close grip for max 5 reps. 8 sets side and rear delt raise. Max bench with mini-bands. 6 to 8 sets of chest-supported rows. face pulls high reps 2 sets. dumbbell roll back extensions 8 sets of 8 reps. 6. hammer curls. 2-board light band press max. Future band press to max single. 2 sets of decline press with close grip and light weight for 20 reps. light weight for 15 reps close and wide. 11. low-pulley rows 6 sets. 2 sets of moderate dumbbell press flat. 12. hammer curls. 6 sets of lat pull-downs. 8. Decline press to max single. hammer curls. 6 sets of dumbbell flat bench 10 to 15 reps. lowpulley rows 4 to 8 sets heavy.M. barbell rows 6 sets of wide grip. rear and side delt raises. 3 sets of dumbbell power cleans for 20 reps. J. 6 sets of push downs. incline dumbbell press for 5 sets heavy. upright rows for 6 sets. hammer curl 3 to 4 sets. kettlebell press 6 sets of 10 to 15 rep max. 4. 4-board press to max 3 reps. lat pull-downs for 6 sets. dumbbell rows 6 to 8 reps sets heavy. hammer curls. hammer curls. Floor press plus 200 pounds of chain. face pulls for 4 sets. press 4 to 6 sets for 3 to 5 reps. dumbbell rows 6 sets. no less than 10 reps per set. Pick a dumbbell 100. face pull 3 sets dumbbell power clean. 7. hammer curls. J. 5. 6 to 8 sets rear and side delts. low-pulley rows for 6 sets heavy. 2-board press raw max single. 3 to 6 sets of dumbbell extensions with elbows out to side. Floor press with monster minis to max. 2 sets of 15 reps hammer curls. 6 sets of 15 reps of dumbbell power cleans. 9.M. 10. 2 sets of seated press 10 to 15 reps. lat pulldowns 8 sets. work up to max 3 reps. dumbbell extensions with elbows out 8 sets of 8 reps. dumbbell power cleans for 20 reps for 2 sets. superset dumbbell roll back with light push-down. superset with light push-downs 15 reps. press. 5 sets of low-pulley rows. Incline press to max single.-Pulldowns/Chin-ups -Row variations • Upper back -Inverted flyes -Dumbell power cleans -Face pulls -Shrugs -High pull • Delts -Front/ side raises -OH press variations • Forearms -Hammer curls Bench Press Workouts 1. 2 sets of dumbbell incline. elbows out dumbbell extensions. dumbbell power cleans 2 sets of 15 reps. hammer curls. Foam press to max single. 6 sets straight bar triceps extension. hammer curls. 6 to 8 sets of dumbbell triceps extension roll backs. hammer curls. Rack lockouts to max single. singles. 125. 2. or 150 pounds for a 3 set max rep. . 3. 2 sets of 15 reps hammer curls.
Workout #5: Tricep pushdowns with a pink flex band . Use a weight where 20 reps can be done. Use a different grip.Extra workouts • 15-30 minutes • Once or twice a week • Slow tempo (6-10 reps per minute) Workout #1: Lat pull-downs. Workout #2: Barbell rows. Also do chin-ups. and abs. and 2 sets of pushups to failure and abs. Rotate from flat. Workout #3: Three sets of seated dumbbell power cleans. close. decline. Use a weight where 15-20 reps can be done. inverted flies. but with much effort. Also do abs. Workout #4: Two sets of benching for 25 reps. wide. 4 sets of dumbbell presses to failure. incline. and always do ab work. Also do one-arm dumbbell rows. 2-4 sets. and seated press. or even reverse. thumb or thumb less. and side delt raises. dumbbell extensions.
lats (2-3x8-12) abs (1-3x15-30) • DE concluded with deadlift (6-10x1-3). 1×3 at 70%. Then jump to your feet.Kneel down on a gym mat with your hips relaxed. kneel again but this time with a bar on your back and do thesame.Squat Box Squat Form/Technique With the feet pointing straight ahead and much wider than shoulder width apart. 1×2 at 80%. Your shins will be past vertical (knee joint more than 90 degrees). ham/glutes/erectors (2-4x8-12). kneel down and jump into a power snatch. However. • Abs -Standing crunches -Hanging leg raises • For starting a squat . Maximal Effort • 1 day per week • 72 hours after dynamic effort squat • Choose squat variation -1×5 at 50%. push the glutes to the rear (always sit back. For the last stage. When you have mastered this. Variations • Dont repeat a variation for 4-6 weeks • Rotate a squatting or back-arching core exercise every 2 weeks to a bending-over exercise. thus overloading the most critical squatting muscles. 1×4 at 60%. -Good mornings • Bent over with legs bent • Bent over with legs straight . kneel down with the bar held across you lap and jump into a power clean. lats (2-3x15-20) abs (2-3x20-50) • Lower back -Pull-throughs with straight legs (10-20 reps) • Hamstrings/ glutes -Glute/ham raises -Pull-throughs -Stiff-legged deadlifts -Arched back good mornings. There is absolutely no pressure on the patella tendons by doing this. 100+% -Main move. must be first exercise of the day Dynamic Effort • 1 day per week • Any type of box squat -10-12 sets of 2 reps at 50-60% 1 RM -Used for 3 weeks while increasing 5% each week -Main move. Next. ham/glutes/erectors (3-6x15-25). 1×1 at 90%. this position is made possible with the box. 100%. not down) until you are sitting on the box. something that is impossible with regular squatting because you would fall over backward. must be first exercise of the day Accessory work • ME concluded with compound lift (2-5x3-6).
Then do lying leg raises with chains draped over your ankles. Workout #7: Flex band good mornings and chest supported rows. and standing abs. Workout #5:Glute/ham raises. Workout #4: Pulling a sled from the ankles and lat pull-downs. rows. weighted leg raises. Workout #2: Reverse hypers®5356. Then hook a band to the top of a rack and then over your head to do standing abs. and ab work. standing in the loops. side bends. Don't remove the band between sets. and dumbbell powercleans Workout #6: Walking lunges. Workout #9: Choke a band around the base of a rack and do seated leg curls. Workout #3: Pulling a sled from a belt.607b2.• Power arched good mornings • Combo squat/good morning • Seated good mornings on a box • Back raises or hyperextensions -Squats • Always squat onto a box • Wide stance and low/parallel box to build the hips • Close stance and low box to build the lower back • Slightly above parallel box to help with “normal” sticking point • Zercher squat for lower back Extra Workouts • 15-30 minutes • Once or twice a week • For deadlifts too • Slow tempo (6-10 reps per minute) Workout #1: Pull-throughs.491. . leg raises. Workout #8: Box squat with a band looped through your belt and stand through both ends. plus a second band over the neck and under the feet. Workout #10: Good mornings with a band looped through your belt. and sit-ups. stability ball. and dumbbell rows.359 and 6.
359 and 6.491. Try a new max. Nest do glute/ham raises. Then sled pulling for 8 trips of 200 feet with moderate weight. the Reverse Hyper®5356. do pull-throughs. and it does not elongate the spine. -6-10 singles at 50-60% on 3-week pendulum wave Variations • Conventional stance to build the lower back/erectors • Triples to build grip strength • Pin 2 rack pull • • • • • • • • • • • • • • Low-box front squat Bent-over good mornings Band deadlifts with 220 pounds over the bar Band deadlifts with 280 pounds over the bar Zercher lifts Ultrawide sumo deadlifts Safety squat bar Box deadlifts 2inches off the box Box deadlifts 4 inchesoff the box Rack pulls with 250 pounds of band tension Rack pulls with 350 pounds of band tension Concentric good mornings 14 inch cambered bar low box squat Power cleans or snatches Deadlift workouts Workout1: Safety squat bar squats on a 12-inch box. sled pulling with ankle straps. glute/ham raises.607b2. lat rows on a chestsupported machine. and abs. not the chest.491. the Reverse Hyper®5356. barbell rows.607b2.607b2 machine. Work up to a max. Then glute/ham . Next. Workout 6: Heavy sled pulls with a belt around the waist for six pulls at 200 feet a pull. the Reverse Hyper®5356.359 and 6. dumbbell rows. Next.491.607b2 machine. This will stabilize and support the lower back. a single or a 3-rep max.491. the Reverse Hyper®5356.359 and 6.491. Workout 2: Bent-over good mornings to a max single or a 3-rep max.359 and 6. and abs. pull-throughs. Workout 3: Deadlift using the lightened method by placing the Jump-Stretch bands at 5 feet 6 inches off the floor to lighten the load by 65.Deadlift Deadlift Form/Technique Breathe into the stomach only. and the Reverse Hyper®5356. Frequency • About 50% of the time speed deadlifts are done after squatting. Work up to max. Workout 5: Rack pulls with the plates 2 inches off the floor for a max single. incline situps. and standing ab work.607b2. Workout 4: Front squat on a parallel box. and leg raises. 110 or 150 pounds.359 and 6.
backward sled pulling for 6 trips of 200 feet each.491. This will build the entire leg while increasing flexibility in the hip and groin. Workout 7: Cambered bar good mornings. push out on the abs. and the Reverse Hyper®5356.607b2 machine. Then do pullthroughs. 3 to 6 sets of heavyReverse Hyper machine. 3 to 6 sets of chest-supported rows.359 and 6. Workout 9: Concentric safety squat bar good mornings. snatch grip rows. Then do hanging leg raises.491. and the Reverse Hyper®5356. the bar must be in front of the knees. dumbbell rows. Workout 10-14: Band deadlifts on platform. If not. Workout 21: Box deadlifts off a parallel box. Workout 26: One-legged squats with a straddle stance. Light front squat for warm up.607b2 Machine.607b2 machine. Then pull a sled with a power belt for 4 trips for 200 feet backward.359 and 6. rack pulls with 350 pounds of band tension for max single. 6 trips of sled pulls 60 yards with 2 to 4 45-pound plates. Work up to a max single or a triple. 3 sets of hanging leg raises as warm up. pullthroughs. 3 to 6 sets of Reverse Hypermachine.491. Then dumbbell rows. low-pulley rows 3 to 6 sets heavy. Janda situps.607b2 machine. slide bends. and pull up on the band. and the Reverse Hyper®5356. Workout 18: Box deadlifts off a 4-inch box for conventional deadlifts. First bend over close to parallel. Workout 19: Sumo deadlifts off a 2-inch box. 6 to 8 sets of dumbbell row. and the Reverse Hyper®5356. Vladimir Janda.607b2 machine 1. Workout 20: Belt squats off a low box. Concentric good morning max 3 reps.359 and 6.raises.359 and 6. 8 trips of 60 yards with moderate weight.359 and 6. Janda sit-ups.359 and 6. and the Reverse Hyper®5356. Workout 15-17: Suspend the Buffalo bar or 14-inch cambered bar or do Zercher squats with a suspended bar. then raise up. 3 to 6 sets of leg lifts with ankle weights.491. pull-through 4 sets. 3 sets of straight-leg sit-ups. Hold on to the band. If you use the same boxes but with a very close stance. Do max single. dumbbell or barbell. rack pulls with one pin for max single. 2. as heavy as possible. standing abs.607b2. glute/ham raises. 3 sets of pull-through. 3 to 6 sets of Reverse Hyper machine. This is workout 10-14 if you use a different strength back each of these weeks. Workout 22-25: Workout 22 is off a high box. This is workout 15-17.491. sled pulls. and the Reverse Hyper®5356. standing abs. front squat. 3 to 6 sets of glute/ham raises. Pull a sled backward for 6 trips of 200 feet each. Work up to a max single. Ukrainian deadlifts 2 sets of 20 reps. 8 to 12 reps. it is a quarter squat. you can use one or two mini-bands.491. 3 to 6 sets of abs lying on a 6-inch roller. Barbell rows with a close grip. heavy.491. 3 to 6 sets of heavy shrugs. 6 to 8 reps of 3 to 6 sets of Reverse Hyper machine. 3 to 6 sets of low pulley 8 to 12 reps. Box deadlift on 4-inch box max single. 3 to 6 sets of Reverse Hypers.607b2.607b2. Support the back foot on a box while the front foot is far out in front. press your heels downward. green or blue bands. now squat as low as comfortable. you now have workouts 23-25.359 and 6. chest-supported rows. 3. Remember when doing a good morning. standing abs. Safety Squat bar to max single on 12-inch high box. 5. Crawl under a bar that is suspended 3 feet off the floor and do good mornings. For these workouts use a very wide stance. are done by hooking a band underneath the bench with the feet not anchored to eliminate hip flexor involvement. 3 sets of 45-degree back raise.359 and 6. 6 to 8 sets of belt squats heavy. and the Reverse Hyper®5356. Janda sit-ups.607b2. Then do Janda sit-ups. Work up to a single or a 3-rep max. Here. or purple. side rows for obliques. work up to 6-rep max. high reps. Then glute/ham raises.491. and the Reverse Hyper®5356. 8 to 12 reps of abs while standing up.491. Then chest-supported rows. and the Reverse Hyper®5356. 4. . Workout 8: Arched-back good mornings. Janda sit-ups.359 and 6. Follow with glute/ham raises. incline situps. named for Prof. straight-leg sit-ups with weights.
3 to 6 sets of straight-leg sit-ups heavy. barbell rows. 6 trips of sled pulls 60 yards. 3 to 6 sets of heavy straight leg sit-ups. Max deadlift on floor with 280 pounds of band tension. straight-leg sit-ups for 6 sets heavy. Buffalo bar and good mornings for 5 sets of 5/8-inch chains to max 3 reps. 3 to 6 sets of 6-inch foam roller sit-ups heavy. 12. 3 to 6 sets of glute/ham raises. hanging leg raises with weight for 6 sets. 3 to 6 sets of glute/ham raise heavy. 6-inch foam roller sit-ups heavy. Box deadlift on 4-inch box max single. Rack pulls with plates 6 inches off floor max.6. 3 to 6 sets of Reverse Hyper machine heavy. low-pulley rows 3 to 6 sets heavy. straight leg sit-ups 6 to 10 reps. . 6-inch foam roller sit-ups heavy. 9. 3 to 6 sets of Reverse Hyper machine heavy. Reverse Hyper machine 3 to 6 sets heavy. 3 to 6 sets of Reverse Hyper machine heavy. 3 to 6 sets heavy plyo swing. 3 to 6 sets of hanging leg raise with weight. 14. 3 to 6 sets of Reverse Hyper machine heavy. 6 sets of dumbbell rows heavy 8 to 10 reps. 5 sets of 6 reps jumps. wheel barrow walk heavy 10 trips for 60 yards. 10 sets heavy. 14-inch cambered bar to max. walk ½ mile with 10-pound ankle weight and 50pound weight vest. Safety squat bar with 300 to 450 pounds of band tension max single. 3 to 6 sets of dumbbell rows heavy high reps. 14-inch cambered bar off of a low foam box. Heavy sled pulls 4 to 6 45-pound plates for 10 trips. 13. 3 to 6 sets of Reverse Hypermachine heavy. 3 to 6 sets of Reverse Hyper machine heavy. 3 to 6 sets Reverse Hypermachine heavy. 5 45-pound plates dumbbells shrugs 3 to 6 sets of 10 reps. 1 mile walk with 10-pound ankle weights. 45-degree hyper for 6 sets heavy for 6 reps. walk with wheel barrow heavy for ½ mile. Zercher lift off of the floor to max single. chest-supported rows 3 to 6 sets. lowpulley rows for 6 sets heavy. barbell rows 6 sets heavy. 3 sets of Ukrainian deadlift 20 heavy reps. 3 to 6 sets of chest-supported rows heavy. 6 sets for 60 yards sled pulls using 5 45-pound plates. 7. 4 to 6 sets of low-pulley rows heavy. Low box squat on foam. 3 to 6 sets of Reverse Hyper machine heavy. 3 to 6 sets of belt squat heavy. 3 to 6 sets of hanging leg raises touching toes to bar. 15. 3 sets of heavy dumbbell shrugs. 11. 6 sets of sled pulls 4 to 6 45-pound plates. speed pulls 60% plus 220 pounds of band tension 8 singles. Floor deadlifts plus 370 pounds of band tension for a max single. 8. 4 sets of 6 reps heavy. 4 to 6 45-pound plates sled pulls 60 yards. 2 sets of 20 reps Ukrainian deadlift. 45-degree back raise. 3 to 6 sets of low-pulley rows heavy. 10. 4 sets of chest-supported rows heavy. front squat light for 6 sets on low box.
Prilepin's Chart Percent 55-65 70-75 80-85 90 Reps Per Set 3 to 6 3 to 5 2 to 4 1 to 2 Optimal Total 24 18 15 7 Range 18 -30 12 to 24 10 to 20 4 to 10 Band Tension Formula -Bar weight=40% 1 RM -Band tension=25% at lockout and 10% at bottom .