1rm 315 Accessories at RPE 8 To edit

Week 1 Week 6
Set Reps Weight Set
Day 1 Bench 5 3 250 Day 1 Bench 5
3 3 255 3
2 2 260
Floor press 5 5 Closegrip 5
Skull Crushers 5 12 Skull Crushers 5
Tri Ext 5 20 Tri Ext 5
Ab wheel 5 25 Ab wheel 5

Day 2 Bench 5 5 235 Day 2 Bench Paused 5

Incline 5 8 Incline 5
Flat DB 5 15 Flat DB 5
Incline DB 5 10 Incline DB 5
Close Grip 3 8 Close Grip 3
Skull Crushers 5 12 Skull Crushers 5
Tri Ext 5 20 Tri Ext 5
Ab wheel 5 25 Ab wheel 5

Week 2 Week 7
Day 1 Bench 5 3 255 Day 1 Bench 5
3 3 260 3
2 2 265
Slingshot 5 5 Floor press 5
Skull Crushers 5 12 Skull Crushers 5
Tri Ext 5 20 Tri Ext 5
Ab wheel 5 25 Ab wheel 5

Day 2 Bench 5 5 235 Day 2 Bench Paused 5

Incline 5 8 Incline 5
Flat DB 5 15 Flat DB 5
Incline DB 5 10 Incline DB 5
Close Grip 3 8 Close Grip 3
Skull Crushers 5 12 Skull Crushers 5
Tri Ext 5 20 Tri Ext 5
Ab wheel 5 25 Ab wheel 5

Week 3 Week 8
Day 1 Bench 5 3 260 Day 1 Bench 5
3 3 265 3
 2 2 270
Closegrip 5 5 Slingshot 5
Skull Crushers 5 12 Skull Crushers 5
Tri Ext 5 20 Tri Ext 5
Ab wheel 5 25 Ab wheel 5

Day 2 Bench 5 5 235 Day 2 Bench Paused 5

Incline 5 8 Reduce Incline 5
Flat DB 5 15 All Flat DB 5
Incline DB 5 10 Work Incline DB 5
Close Grip 3 8 20% Close Grip 3
Skull Crushers 5 12 Skull Crushers 5
Tri Ext 5 20 Tri Ext 5
Ab wheel 5 25 Ab wheel 5

Week 4 Week 9
Day 1 Bench 5 3 265 Day 1 Bench 5
3 3 270
2 2 275
Floor press 5 5 Floor press 5
Skull Crushers 5 12 Skull Crushers 5
Tri Ext 5 20 Tri Ext 5
Ab wheel 5 25 Ab wheel 5

Day 2 Bench 5 5 175 Day 2 Bench Paused 5

Reduce Incline 5 8 Incline 5
All Flat DB 5 15 Flat DB 5
Work Incline DB 5 10 Incline DB 5
20% Close Grip 3 8 Close Grip 3
Skull Crushers 5 12 Skull Crushers 5
Tri Ext 5 20 Tri Ext 5
Ab wheel 5 25 Ab wheel 5

Week 5 Week 10
Day 1 Bench 5 3 270 Day 1 Bench ME
3 3 275 ME
2 2 280 Continue increasing to failure
Slingshot 5 5 Closegrip 5
Skull Crushers 5 12 Skull Crushers 5
Tri Ext 5 20 Tri Ext 5
Ab wheel 5 25 Ab wheel 5
Day 2 Bench 5 5 235 Day 2 Bench Paused 5
Incline 5 8 Incline 5
Flat DB 5 15 Flat DB 5
Incline DB 5 10 Incline DB 5
Close Grip 3 8 Close Grip 3
Skull Crushers 5 12 Skull Crushers 5
Tri Ext 5 20 Tri Ext 5
Ab wheel 5 25 Ab wheel 5
 To edit, make a copy of the sheet to your own Google Drive or download it
Spacing should be Sun/Wed or similar
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Reps Weight Enjoy!
3 275
2 285

3
12
20
25

5 235
5
15
10
8
12
20
25

3 285
2 295

3
12
20
25

5 235
5
15
10
8
12
20
25

2 295
2 305
 3
12
20
25

5 175
5
15
10
8
12
20
25

2 305

3
12
20
25

5 235
5
15
10
8
12
20
25

2 310
2 315
e increasing to failure
3
12
20
25
5 235
5
15
10
8
12
20
25
ownload it