INTRODUCTION

NAME BENCH PRESS PROGRAM

Date 8 Weeks
Training Level Advanced
Total training day 6
Length of this phase 8 Weeks
Goal Increase Strength For Bench Press
NOTE
1. Warm Up mỗi ngày :
Xoay nóng các khớp, dynamic Stretching: https://www.youtube.com/watch?v=nPHfEnZD1Wk
Over head squat body weight : 3x15
Plank 2 x 30s
Side Plank 1x45s
Prone Extension 2x10
Cat camel : 2 x 10

2. Tư vấn dinh dưỡng và sử dụng thực phẩm bổ sung:

Macro : Protein: kg cơ thể x 2 - Carb: kg cơ thể x 2,5-3 - Fat: kg cơ thể x 1 (Nhân theo trọng lượng cơ thể tính theo kg, ví dụ Protein x 2 tức nếu bạn nặng 100kg thì 1 ngày nạp
200g Protein)

Thực phẩm bổ sung (Liều lượng mỗi ngày):

- Creatine 3-5g/ngày
- Beta Alanine 3g/ngày
- Omega 3: 3-5g/Ngày
- Vitamin D3: 2000-5000IU/Ngày
Lưu ý: Khuyến khích về dinh dưỡng trên không dành cho những người có bệnh có bệnh lý. Trong trường hợp đó, hãy làm theo chỉ dẫn của bác sĩ

3. Những ngày off khuyến khích cardio nhẹ nhàng như đi bộ ngoài trời 5-10k bước chân, đạp xe 10-20km, hoặc bơi lội
 BENCH PRESS ANATOMY

Nhóm cơ chính mặt trước tham gia chuyển động Nhóm cơ chính mặt trước tham gia giữ ổn định Nhóm cơ chính mặt sau tham gia chuyển động Nhóm cơ chính mặt sau tham gia giữ ổn định
 KĨ THUẬT CƠ BẢN VỀ BENCH PRESS
https://www.youtube.com/watch?v=lQqWc8WaOU0

KEY TERMS
DB: Dumbbell
KB: Kettlebell
BB: Barbell
LSRPE: Last set RPE
ROM: Range of motion
INTENSITY: % trọng lượng so với 1 rep max. Ví dụ: Bạn bench press 1 rm 100kg, Intensity 60% có nghĩa bạn sẽ phải thực hiện set đó ở mức 60kg
RPE: Cảm nhận về sức chịu đựng của cơ tính trên thang điểm 10
RPE8 với số reps 12: Đó là khi bạn hoàn thành 12 reps, cảm nhận vẫn còn có thể thực hiện được thêm 2 reps nữa mới "FAIL"
TEMPO: Tốc độ, nhịp độ của chuyển động.
EX: 3010: Eccentric (xuống tạ) 3sec - Pause (điểm dừng) 0sec - Concentric (lên tạ) 1s - Pause (điểm dừng) 0s
30X1: Trong đó, X có nghĩa là phát lực mạnh nhất có thể.
HYPERTROPHY: The growth of (muscle) tissue - tăng cơ/ phát triển cơ
AMRAP: As many reps as possible (with good form). Khác với Until Failure là có thể break form, thì amrap thực hiện nhiều nhất số reps với form tốt
Những bài tập được set cùng 1 nhóm, ví dụ A1 A2: sẽ được thực hiện xen kẽ, A1 -> A2 -> rest ->repeat
 BLOCK 1: INCREASE STRENGTH FOR BENCH PRESS
INCREASE STRENGTH FOR BENCH PRESS WEEK 1

DAY 1 UPPER 1 Video Load Note

Exercise set rep intensity/RPE rest time s1 s2 s3 s4 s5 s6 70% ~ 6 reps
Face pull 3 20 45 https://www.youtube.com/watch?v=qLlzgA65jrY 75% ~ 5 reps
Bench Press - pause at the bottom 1-2s 6 6,5,4,6,5,4 70-75-80% 3min https://www.youtube.com/watch?v=lQqWc8WaOU0 80% ~ 4 reps
Spotto press 4 5 75% 3min https://www.youtube.com/watch?v=lZsQmP2UCg8 "6,5,4" gọi là 1 wav e
dumbbell seal row 4 8-10 60 https://www.youtube.com/watch?v=VY8T5AR3bA8 wav e2 = wav e1 + 1-5kg total
standing dumbbell ov er head press 4 6-8 RPE8 60 https://www.youtube.com/watch?v=S-_Kxc9WAcc
rope triceps push down 3 12-15 RPE8 60 https://www.youtube.com/watch?v=TEH_5nJu6TA Total set: 24
DAY 2 LOWER 1 Video Load Note
Exercise set rep intensity/RPE rest time s1 s2 s3 s4 s5 s6
Zottman curl 3 15 90 https://www.youtube.com/watch?v=0d13tURWB1g
Squat 4 5 70% 3-5min https://www.youtube.com/watch?v=Mf5cqAKdTPQ
conv entional block pull - 10cm 4 7 RPE8 3min https://www.youtube.com/watch?v=YeZ9T2DVHLI
Stiff leg deadlift - dumbbell 4 12-15 RPE8 2in https://www.youtube.com/watch?v=eDFAAb6vJH4&t=11s
Hip extension 3 15 https://www.youtube.com/watch?v=jZKGwHXqnN0&feature=youtu.be Total set: 18
DAY 4 UPPER 2 Video Load Note
Exercise set rep intensity/RPE rest time s1 s2 s3 s4 s5 s6
Floor press 5 5 75% 3-5min https://www.youtube.com/watch?v=QKYbAC49hCg 75% 1RM Bench press
Dumbbell bench press 5 8 RPE8 2min https://www.youtube.com/watch?v=y0KVraOKXyE
Arnold Press 4 8 RPE8 90 https://www.youtube.com/watch?v=3ml7BH7mNwQ
Seated cable row 4 10-12 90 https://www.youtube.com/watch?v=GZbfZ033f74&t=8s
Pull up 4 10-12 90 https://www.youtube.com/watch?v=eGo4IYlbE5g
French press 4 12-15 60 https://www.youtube.com/watch?v=Tr7Y92OJszY&feature=youtu.be Total set: 26
DAY 5 LOWER 2 Video Load Note
Exercise set rep intensity/RPE rest time s1 s2 s3 s4 s5 s6
Pull up activ e hang - hold on top 2s 3 10 45 https://www.youtube.com/watch?v=TOiQ7NfePbg&feature=youtu.be
Conv entional deadlift 5 5 70% Infinity https://www.youtube.com/watch?v=YeZ9T2DVHLI
Stiff leg deadlift - snatch grip 4 8-10 RPE8 2-3min https://www.youtube.com/watch?v=3bCEilt6FqU
Good morning - barrbell or Safety bar 3 8-10 RPE9 2min https://www.youtube.com/watch?v=1Dra9_8DUSQ
incline biceps curl 3 12-15 RPE8 2min https://www.youtube.com/watch?v=soxrZlIl35U&t=20s Total set: 18
DAY 6 UPPER 3 Video Load Note
Exercise set rep intensity/RPE rest time s1 s2 s3 s4 s5 s6
Rhomboids raise - hold on top 2s 3 10 60 https://www.youtube.com/watch?v=dR2BzcvN7FY
Bench press - banded 3 4 70% 3-5min https://www.youtube.com/watch?v=Z6cR_KvRiBk
Ov er head press 4 5 RPE8 2-3min https://www.youtube.com/watch?v=_RlRDWO2jfg&t=4s
Dumbbell triceps extension 4 10-12 RPE9 2-3min https://www.youtube.com/watch?v=SQ6_8exMujc
Lat pull down 4 10-12 RPE9 2-3min https://www.youtube.com/watch?v=CAwf7n6Luuc
seated cable row - wide grip 4 10-12 RPE9 2-3min https://www.youtube.com/watch?v=YKAeU55CkVk&t=11s Total set: 22
 BLOCK 1: INCREASE STRENGTH FOR BENCH PRESS
INCREASE STRENGTH FOR BENCH PRESS WEEK 2

DAY 1 UPPER 1 Video Load Note

Exercise set rep intensity/RPE rest time s1 s2 s3 s4 s5 s6
A1 Trap 3 raise - hold on top 2s 3 10 10 https://www.youtube.com/watch?v=bvFTLE99Nhw
A2 Rhomboids raise - hold on top 2s 3 10 75 https://www.youtube.com/watch?v=dR2BzcvN7FY
Bench press 6 6,5,4,6,5,4 72,5-77,5-82,5 3-5min https://www.youtube.com/watch?v=lQqWc8WaOU0
dumbbell floor press 5 8 RPE8,5 3min https://www.youtube.com/watch?v=QKYbAC49hCg
Lat pull down 4 10-12 RPE9 2min https://www.youtube.com/watch?v=CAwf7n6Luuc&t=12s
dips for triceps - weighted 4 10-12 RPE8 90 https://www.youtube.com/watch?v=35PXVWP1XVs Total set: 25
DAY 2 LOWER 1 Video Load `
Exercise set rep intensity/RPE rest time s1 s2 s3 s4 s5 s6
Prone extension 3 10 45 https://www.youtube.com/watch?v=cIYeKqLqVVs&t=16s
sumo deadlift 5 5 72,5% 3-5min https://www.youtube.com/watch?v=cDlOSfu-zHY
front squat 4 8 RPE8 3min https://www.youtube.com/watch?v=7pyxT5hqmQY&t=1s
Leg press 4 8 RPE8,5 2min https://www.youtube.com/watch?v=GvRgijoJ2xY
Leg extension 4 10-12 RPE9 90 https://www.youtube.com/watch?v=ljO4jkwv8wQ
Plank - weighted 3 Fail 75 https://www.youtube.com/watch?v=ZyWEXjdAGCQ Total set: 24
DAY 4 UPPER 2 Video Load Note
Exercise set rep intensity/RPE rest time s1 s2 s3 s4 s5 s6
Lat pull down 4 10-12 RPE8 90 https://www.youtube.com/watch?v=CAwf7n6Luuc&t=28s
Ov er Head Press 5 5 RPE8 3min https://www.youtube.com/watch?v=_RlRDWO2jfg&t=15s
Push press 5 5 RPE9 3-5min https://www.youtube.com/watch?v=iaBVSJm78ko
Lateral raise 4 15 60 https://www.youtube.com/watch?v=3VcKaXpzqRo&t=15s
Hammer curl 4 10-12 RPE9 75 https://www.youtube.com/watch?v=zC3nLlEvin4
Leg raise 4 15-20 45 https://www.youtube.com/watch?v=Pr1ieGZ5atk Total set: 24
DAY 5 LOWER 2 Video Load Note
Exercise set rep intensity/RPE rest time s1 s2 s3 s4 s5 s6
Hip Bridge 3 30 45 https://www.youtube.com/watch?v=8bbE64NuDTU
Squat 5 5 72,5% 3-5min https://www.youtube.com/watch?v=Mf5cqAKdTPQ
split squat 4 8-10 RPE8 90 https://www.youtube.com/watch?v=87_TziUUfbE
Stiff leg deadlift - barbell 4 10-12 RPE7,5 3min https://www.youtube.com/watch?v=1uDiW5--rAE
poliquin step up 4 12-15 RPE9 90 https://www.youtube.com/watch?v=AoS5qiAg9xM
Crunch 3 15-20 60 https://www.youtube.com/watch?v=Xyd_fa5zoEU Total set: 24
DAY 6 UPPER 3 Video Load Note
Exercise set rep intensity/RPE rest time s1 s2 s3 s4 s5 s6
Incline spotto press - close grip 5 4 70% 3-5min https://www.youtube.com/watch?v=DLf0R0o8XaQ
incline dumbbell pull ov er 4 8-10 RPE8-8,5 2min https://www.youtube.com/watch?v=5YStMv6m2g8
pull up 4 10 2min https://www.youtube.com/watch?v=eGo4IYlbE5g&t=17s
arnold Z press 4 8-10 RPE8 90 https://www.youtube.com/watch?v=YbRZfkbir-w
lateral raise 4 15-20 60 https://www.youtube.com/watch?v=q5sNYB1Q6aM
Farmer walk 3 100 steps 60 https://www.youtube.com/watch?v=Fkzk_RqlYig Total set: 24
 BLOCK 1: INCREASE STRENGTH FOR BENCH PRESS
INCREASE STRENGTH FOR BENCH PRESS WEEK 3

DAY 1 UPPER 1 Video Load Note

Exercise set rep intensity/RPE rest time s1 s2 s3 s4 s5 s6
pike push up 3 15 60 https://www.youtube.com/watch?v=sposDXWEB0A
Bench press 6 6,5,4,6,5,4 75-80-85% infinity https://www.youtube.com/watch?v=lQqWc8WaOU0
dumbbell chest fly 5 8 RPE9 90 https://www.youtube.com/watch?v=eozdVDA78K0&t=23s
Incline dumbbell bench press 5 8 RPE8,5 2min https://youtu.be/y0KVraOKXyE
rope triceps extension 4 12 RPE9 2min https://youtu.be/TEH_5nJu6TA Total set: 23
DAY 2 LOWER 1 Video Load Note
Exercise set rep intensity/RPE rest time s1 s2 s3 s4 s5 s6
Squat 5 4 75% 3-5min https://www.youtube.com/watch?v=Mf5cqAKdTPQ
Stiff leg deadlift 4 8 RPE8 3min https://www.youtube.com/watch?v=1uDiW5--rAE&t=13s
Hip thurst - barbell 4 8 RPE9 2min https://www.youtube.com/watch?v=SEdqd1n0cvg
Lying leg curl 3 10-12 RPE9 90 https://www.youtube.com/watch?v=1Tq3QdYUuHs
Leg extension 3 10-12 RPE9 90 https://www.youtube.com/results?search_query=leg+extensions Total set: 19
DAY 4 UPPER 2 Video Load Note
Exercise set rep intensity/RPE rest time s1 s2 s3 s4 s5 s6
Bench press 5 5 75% infinity https://www.youtube.com/watch?v=lQqWc8WaOU0
close grip lat pull down 4 8 RPE9 2min https://www.youtube.com/watch?v=v_eJFvdAcUw
seated dumbbell clean and press 4 8 RPE9 2min https://www.youtube.com/watch?v=kApWz2wss8c
face pull 4 15 RPE9 90 https://www.youtube.com/watch?v=qLlzgA65jrY
pec deck 3 10-12 60 https://www.youtube.com/watch?v=JJitfZKlKk4
lateral raise 3 15 60 https://www.youtube.com/watch?v=q5sNYB1Q6aM&t=19s Total set: 23
DAY 5 LOWER 2 Video Load Note
Exercise set rep intensity/RPE rest time s1 s2 s3 s4 s5 s6
Conventional deadlift 5 3 75% 3-5min https://www.youtube.com/watch?v=YeZ9T2DVHLI
hack squat - barbell 5 8 RPE8 3-5min https://www.youtube.com/watch?v=EdtaJRBqwes
leg press 4 8 RPE8 90 https://www.youtube.com/watch?v=IZxyjW7MPJQ
hip extension - static 4 8 2min https://www.youtube.com/watch?v=9rxvOrbbVgs
leg curl 4 12 RPE8 60 https://www.youtube.com/watch?v=1Tq3QdYUuHs&t=14s
Total set: 22
DAY 6 UPPER 3 Video Load Note
Exercise set rep intensity/RPE rest time s1 s2 s3 s4 s5 s6
A1 Pull up active hang 4 10 10 https://www.youtube.com/watch?v=TOiQ7NfePbg&feature=youtu.be
A2 pull up 4 10 10 https://www.youtube.com/watch?v=eGo4IYlbE5g&t=72s
A3 hammer curl - kettelbell 4 10 2-3min https://www.youtube.com/watch?v=KLvGXRo56iQ
B1 kettlebell clean 4 10 RPE8 10 https://www.youtube.com/watch?v=ZuTKcP6vtfI
B2 Hairline press 4 10 RPE8 2-3min https://www.youtube.com/watch?v=AADM0pLkDmg
C1 Barbell curl - eccentric in 5s 4 6 RPE8 10 https://www.youtube.com/watch?v=QZEqB6wUPxQ
C2 barbell curl 4 10 2-3min
Total set: 28
 BLOCK 1: INCREASE STRENGTH FOR BENCH PRESS
INCREASE STRENGTH FOR BENCH PRESS WEEK 4 - deload

DAY 1 UPPER 1 Video Load Note

Exercise set rep intensity/RPE rest time s1 s2 s3 s4
Bench press 4 4 65% 120 https://www.youtube.com/watch?v=lQqWc8WaOU0
Incline dumbbell bench press 4 10 RPE7 60 https://www.youtube.com/watch?v=y0KVraOKXyE
standing dummbell arnold press 4 10 RPE7 60 https://www.youtube.com/watch?v=3ml7BH7mNwQ
A1 rope triceps push down 3 15 10 https://youtu.be/TEH_5nJu6TA
A2 cable curl 3 15 75 https://www.youtube.com/watch?v=840rgLSw-84
Total set: 18
DAY 2 LOWER 1 Video Load Note
Exercise set rep intensity/RPE rest time s1 s2 s3 s4
Deadlift 4 4 65% 120 https://www.youtube.com/watch?v=YeZ9T2DVHLI
Front squat 4 10 RPE7 120 https://www.youtube.com/watch?v=v-mQm_droHg
Leg press 4 10 RPE7 90 https://www.youtube.com/watch?v=GvRgijoJ2xY&t=11s
A1 leg extension 3 15 10 https://www.youtube.com/watch?v=ljO4jkwv8wQ
A2 leg curl 3 15 60 https://www.youtube.com/watch?v=ELOCsoDSmrg&t=12s
Total set: 18
DAY 4 UPPER 2 Video Load Note
Exercise set rep intensity/RPE rest time s1 s2 s3 s4
OHP 4 4 RPE7 90 https://www.youtube.com/watch?v=_RlRDWO2jfg&t=39s
A1 incline dumbbell bench press - rotation 4 10 RPE7 10 https://www.youtube.com/watch?v=U94dC3Ff6vA
A2 Incline dumbbell pull over 4 10 RPE7 10 https://www.youtube.com/watch?v=VS8rcLJBaP0
A3 pull up 4 10 90 https://www.youtube.com/watch?v=eGo4IYlbE5g&t=89s
B1 chin up - eccentric only - lower weight in 8s 4 6 10 https://www.youtube.com/watch?v=vw5Xmu5CIew
B2 bayesian curl 4 12 10 https://www.youtube.com/watch?v=aeS38n_Ht6A
B3 dips for triceps 4 12 90 https://www.youtube.com/watch?v=yN6Q1UI_xkE
Total set: 28
DAY 5 LOWER 2 Video Load Note
Exercise set rep intensity/RPE rest time s1 s2 s3 s4
Front squat 4 4 RPE7 120 https://www.youtube.com/watch?v=v-mQm_droHg&t=13s
Romanian deadlift - snatch grip 4 7 RPE7 90 https://www.youtube.com/watch?v=jugnGf220CA
leg curl 3 12 RPE7 60 https://www.youtube.com/watch?v=6y_GEg3YFC0&t=14s
calf raise 3 20 30 https://www.youtube.com/watch?v=-qsRtp_PbVM&t=17s
Total set: 14
 BLOCK 2: INCREASE STRENGTH FOR BENCH PRESS
INCREASE STRENGTH FOR BENCH PRESS WEEK 5

DAY 1 UPPER 1 Video Load Note

Exercise set rep intensity/RPE rest time s1 s2 s3 s4 s5 s6
inv erted row 3 20 60-90 https://www.youtube.com/watch?v=hXTc1mDnZCw&t=24s
Bench Press - pause at the bottom 1s 6 5,3,2,5,3,2 70-77,5-85% 3-5min https://www.youtube.com/watch?v=lQqWc8WaOU0
Spotto press - banded 4 4 80% 90 https://www.youtube.com/watch?v=E_Y678yLBP8
dumbbell single arm row 4 8-10 RPE8 90 https://www.youtube.com/watch?v=pYcpY20QaE8
standing dumbbell ov er head press 4 6-8 RPE9 90 https://www.youtube.com/watch?v=_RlRDWO2jfg
rope triceps push down 3 12-15 RPE9 90 https://youtu.be/TEH_5nJu6TA Total set: 24
DAY 2 LOWER 1 Video Load Note
Exercise set rep intensity/RPE rest time s1 s2 s3 s4 s5 s6
Squat jump 3 10-12 90 https://www.youtube.com/watch?v=zMrv2ymuE-4
Squat 5 3 85% 3-5min https://www.youtube.com/watch?v=Mf5cqAKdTPQ
conv entional block pull - 10cm 4 5 70% 3-5min https://www.youtube.com/watch?v=YeZ9T2DVHLI
Stiff leg deadlift - dumbbell 4 12-15 RPE8 90 https://www.youtube.com/watch?v=eDFAAb6vJH4
Chin up 3 10 60 https://www.youtube.com/watch?v=brhRXlOhsAM Total set: 19
DAY 4 UPPER 2 Video Load Note
Exercise set rep intensity/RPE rest time s1 s2 s3 s4 s5 s6
Floor press 5 5 77,5% 2-3min https://www.youtube.com/watch?v=QKYbAC49hCg
Dumbbell bench press - rev erse grip 5 8 RPE8 2-3min https://www.youtube.com/watch?v=g8OD0teBMb8
Arnold Press 4 8 RPE8 90 https://www.youtube.com/watch?v=3ml7BH7mNwQ
Seated cable row 4 10-12 RPE9 2min https://www.youtube.com/watch?v=GZbfZ033f74
Pull up 4 10-12 60 https://www.youtube.com/watch?v=Hdc7Mw6BIEE
French press 4 10-12 RPE9 90 https://youtu.be/Tr7Y92OJszY Total set: 26
DAY 5 LOWER 2 Video Load Note
Exercise set rep intensity/RPE rest time s1 s2 s3 s4 s5 s6
prone extension 3 10 45 https://www.youtube.com/watch?v=cIYeKqLqVVs
Conv entional deadlift 5 5 75% infinity https://www.youtube.com/watch?v=Mf5cqAKdTPQ
hip extension 5 12-15 60 https://www.youtube.com/watch?v=jZKGwHXqnN0&feature=youtu.be
Good morning - zercher 3 10-12 RPE9 2-3min https://www.youtube.com/watch?v=V8E3spggYQs
incline biceps curl 3 10-12 RPE9 2min https://www.youtube.com/watch?v=soxrZlIl35U Total set: 19
DAY 6 UPPER 3 Video Load Note
Exercise set rep intensity/RPE rest time s1 s2 s3 s4 s5 s6
Rhomboids raise - hold on top 2s 3 10 60 https://www.youtube.com/watch?v=dR2BzcvN7FY
Bench press - slingshot 5 3 75% 3-5min https://www.youtube.com/watch?v=blFayogMDuM
hairline press 4 6 RPE8 2min https://www.youtube.com/watch?v=AADM0pLkDmg
Dumbbell triceps extension 4 10-12 RPE8 90 https://www.youtube.com/watch?v=MO_03opCc0g
seated rope row to neck 4 10-12 RPE8 90 https://www.youtube.com/watch?v=i2tnI4Jam50
seated cable row - wide grip 4 10-12 RPE8 90 https://www.youtube.com/watch?v=YKAeU55CkVk Total set: 24
 BLOCK 2: INCREASE STRENGTH FOR BENCH PRESS
INCREASE STRENGTH FOR BENCH PRESS WEEK 6

DAY 1 UPPER 1 Video Load Note

Exercise set rep intensity/RPE rest time s1 s2 s3 s4 s5 s6
sternum chin up 3 12 90 https://www.youtube.com/watch?v=58QkcGVA12A
Bench press 6 5,3,2,5,3,2 72,5-80-87,5% infinity https://www.youtube.com/watch?v=lQqWc8WaOU0
dumbbell floor press 5 8 RPE8,5 2min https://www.youtube.com/watch?v=QKYbAC49hCg
Lat pull down 4 10-12 RPE9 90 https://www.youtube.com/watch?v=CAwf7n6Luuc&t=35s
dips for triceps - weighted 4 10-12 RPE8 2min https://www.youtube.com/watch?v=2z8JmcrW-As Total set: 22
DAY 2 LOWER 1 Video Load Note
Exercise set rep intensity/RPE rest time s1 s2 s3 s4 s5 s6
seated good morning - kettlebell 3 10 RPE8 90 https://www.youtube.com/watch?v=cJWYiUkiWrE
Semi sumo block pull 10cm 7 3 85% infinity https://www.youtube.com/watch?v=jNIUXckSaDA
hack squat 4 8 RPE9 3min https://www.youtube.com/watch?v=KDFzmSLDN0s
Leg extension 4 10-12 RPE9 2min https://www.youtube.com/watch?v=ljO4jkwv8wQ
Plank - weighted 3 Fail 75 https://www.youtube.com/watch?v=pSHjTRCQxIw Total set: 21
DAY 4 UPPER 2 Video Load Note
Exercise set rep intensity/RPE rest time s1 s2 s3 s4 s5 s6
trap 3 raise 3 10-12 60 https://www.youtube.com/watch?v=qLLJWmHlYZQ&t=11s
Over Head Press 5 6 RPE8 3-5min https://www.youtube.com/watch?v=_RlRDWO2jfg&t=25s
Push press 5 4 RPE8 3min https://www.youtube.com/watch?v=iaBVSJm78ko
Lateral raise 4 15 60 https://www.youtube.com/watch?v=3VcKaXpzqRo&t=23s
Hammer curl 4 10-12 RPE9 90 https://www.youtube.com/watch?v=zC3nLlEvin4&t=8s
Leg raise 4 15-20 45 https://www.youtube.com/watch?v=X-ACS9vpRyU Total set: 25
DAY 5 LOWER 2 Video Load Note
Exercise set rep intensity/RPE rest time s1 s2 s3 s4 s5 s6
Hip Bridge 3 30 45 https://www.youtube.com/watch?v=mmveFKdpknI
Squat 5 4 77,5% infinity https://www.youtube.com/watch?v=Mf5cqAKdTPQ
goblet squat 4 8-10 RPE8 2-3min https://www.youtube.com/watch?v=MeIiIdhvXT4
Stiff leg deadlift - dumbbell 4 12 RPE8,5 2-3min https://www.youtube.com/watch?v=eDFAAb6vJH4&t=22s
Leg press - wide stance 4 8-10 RPE9 2-3min https://www.youtube.com/watch?v=h2kbOnuRfjo
Crunch 3 15-20 60 Total set: 23
DAY 6 UPPER 3 Video Load Note
Exercise set rep intensity/RPE rest time s1 s2 s3 s4 s5 s6
Incline bench press 5 3 80% infinity https://www.youtube.com/watch?v=SrqOu55lrYU
push up 4 20 90 https://www.youtube.com/watch?v=IODxDxX7oi4&t=1s
pull up 4 10 60 https://www.youtube.com/watch?v=eGo4IYlbE5g&t=80s
arnold Z press 4 8-10 RPE8 90 https://www.youtube.com/watch?v=YbRZfkbir-w
lateral raise 4 15-20 60 https://www.youtube.com/watch?v=q5sNYB1Q6aM&t=45s
Farmer walk 3 100 steps 60 https://www.youtube.com/watch?v=Fkzk_RqlYig Total set: 24
 BLOCK 2: INCREASE STRENGTH FOR BENCH PRESS
INCREASE STRENGTH FOR BENCH PRESS WEEk 7

DAY 1 UPPER 1 Video Load Note

Exercise set rep intensity/RPE rest time s1 s2 s3 s4 s5 s6
Lateral raise 3 15 60 https://www.youtube.com/watch?v=3VcKaXpzqRo
Bench press 6 3,2,1,3,2,1 82,5-87,5-92,5% infinity https://www.youtube.com/watch?v=lQqWc8WaOU0
dumbbell chest fly 5 8 RPE9 90 https://www.youtube.com/watch?v=eozdVDA78K0
Incline dumbbell bench press - deep rom 5 8 RPE9 3min https://www.youtube.com/watch?v=SCMf6Iy8_eo
push up 4 20 2min https://www.youtube.com/watch?v=IODxDxX7oi4 Total set: 23
DAY 2 LOWER 1 Video Load Note
Exercise set rep intensity/RPE rest time s1 s2 s3 s4 s5 s6
Squat 5 3 85% infinity https://www.youtube.com/watch?v=Mf5cqAKdTPQ
Romanian deadlift 4 7 RPE8,5 2-3min https://www.youtube.com/watch?v=2SHsk9AzdjA
hip extension 4 12 2min https://www.youtube.com/watch?v=ZRar3mBCdmA
Lying leg curl 4 10-12 RPE9 75 https://www.youtube.com/watch?v=ELOCsoDSmrg&t=1s
hip abduction 3 10-12 RPE9 75 https://www.youtube.com/watch?v=-seSnS4N8Xo Total set: 20
DAY 4 UPPER 2 Video Load Note
Exercise set rep intensity/RPE rest time s1 s2 s3 s4 s5 s6
Bench press - close grip - pause 2s 5 3 80% 3-5min https://www.youtube.com/watch?v=lQqWc8WaOU0
barbell pin press 4 8 RPE9 2-3min https://www.youtube.com/watch?v=RfHsttmnKs4
trap 3 raise 4 10 60 https://www.youtube.com/watch?v=qLLJWmHlYZQ
military press 4 5 RPE8 2-3min https://www.youtube.com/watch?v=2yjwXTZQDDI
pec deck 3 10-12 60 https://www.youtube.com/watch?v=JJitfZKlKk4&t=10s
lateral raise 3 15 60 https://www.youtube.com/watch?v=q5sNYB1Q6aM&t=32s Total set: 23
DAY 5 LOWER 2 Video Load Note
Exercise set rep intensity/RPE rest time s1 s2 s3 s4 s5 s6
Sumno deadlift 5 3 85% 180 https://www.youtube.com/watch?v=cDlOSfu-zHY&t=13s
Front squat - heel elev ated 5 8 RPE8 120 https://www.youtube.com/watch?v=D-pYf8J1LB0
leg press 4 8 RPE8 90 https://www.youtube.com/watch?v=GvRgijoJ2xY&t=60s
single leg hip bridge 4 20 2min https://www.youtube.com/watch?v=fDxl-0uZMJo
leg curl 4 12 60 https://www.youtube.com/watch?v=6y_GEg3YFC0
Total set: 22
DAY 6 UPPER 3 Video Load Note
Exercise set rep intensity/RPE rest time s1 s2 s3 s4 s5 s6
A1 Straight arms rope pull down 3 10 10 https://www.youtube.com/watch?v=aXTKdnCIyWA
A2 incline dumbbell pull ov er 3 10 10 https://www.youtube.com/watch?v=Ydpy886udzo
A3 pronated curl 3 10 3min https://www.youtube.com/watch?v=fKT6fruxK0E
B1 Arnold Z press 4 10 RPE8 10 https://www.youtube.com/watch?v=YbRZfkbir-w
B2 Hairline press 4 10 RPE8 3min https://www.youtube.com/watch?v=AADM0pLkDmg
C1 Barbell curl 4 6 RPE8 10 https://www.youtube.com/watch?v=QZEqB6wUPxQ
C2 chin up 4 10 90 https://www.youtube.com/watch?v=brhRXlOhsAM&t=16s
Total set: 25
 BLOCK 2: INCREASE STRENGTH FOR BENCH PRESS - TEST 1RM
INCREASE STRENGTH FOR BENCH PRESS WEEK 8

DAY 1 UPPER 1 Video Load Note

Exercise set rep intensity/RPE rest time s1 s2 s3 s4 s5 s6
Bench press 6 4,3,2,4,3,2 75-80-85% infinity https://www.youtube.com/watch?v=lQqWc8WaOU0
Bench press 2 15-20 3min https://www.youtube.com/watch?v=lQqWc8WaOU0
standing dummbell arnold press 4 10 RPE7 90 https://www.youtube.com/watch?v=3ml7BH7mNwQ
A1 rope triceps push down 3 20 10 https://youtu.be/TEH_5nJu6TA
A2 cable curl 3 20 75 https://www.youtube.com/watch?v=AsAVbj7puKo
Total set: 18
DAY 3 LOWER 1 Video Load Note
Exercise set rep intensity/RPE rest time s1 s2 s3 s4 s5 s6
Deadlift 4 4 70% 120 https://www.youtube.com/watch?v=YeZ9T2DVHLI
Front squat 4 10 RPE7 120 https://www.youtube.com/watch?v=7pyxT5hqmQY
Leg press 4 10 RPE7 90 https://www.youtube.com/watch?v=IZxyjW7MPJQ
A1 leg extension 3 15 10 https://www.youtube.com/watch?v=YyvSfVjQeL0
A2 leg curl 3 15 60 https://www.youtube.com/watch?v=ELOCsoDSmrg Total set: 18
DAY 5 Test 1RM Bench Press Video Load Note
Exercise set rep intensity/RPE rest time s1 s2 s3 s4 s5 s6 Test 1RM 100% mà thấy vẫn nhẹ thì
A1 Inverted row 3 15-20 20 https://www.youtube.com/watch?v=hXTc1mDnZCw mỗi set tăng 5kg-10kg cho đến khi nào không
A2 Push up 3 15-20 20 https://www.youtube.com/watch?v=IODxDxX7oi4 tăng tạ được thì đó là 1RM mới
A3 Zottman curl 3 15-20 2min https://www.youtube.com/watch?v=0d13tURWB1g
Bench press 1 5 50% 1min https://www.youtube.com/watch?v=lQqWc8WaOU0
1 4 60% 2min
2 3 70% 2min
2 2 80% 3-5min
1 1 90% Infinity
1 1 95% Infinity
1 1 100% Infinity Total set: 18
DAY 6 LOWER 2 Video Load Note
Exercise set rep intensity/RPE rest time s1 s2 s3 s4 s5 s6
Front squat 4 8 RPE7 3min https://www.youtube.com/watch?v=7pyxT5hqmQY
Romanian deadlift barbell 4 7 RPE7 3-5min https://www.youtube.com/watch?v=2SHsk9AzdjA
leg curl 3 15 RPE7 2min https://www.youtube.com/watch?v=ELOCsoDSmrg
calf raise 3 40 1min https://www.youtube.com/watch?v=-qsRtp_PbVM
Total set: 14