1rm 290 Accessories at RPE 8 To edit, make a copy of the sheet t

Rounding 2.5 <-- 5 = lb, 2.5 = kg Spacing should be

If you'd like to buy me coffee pa
Week 1 Week 6
Set Reps Weight Set Reps Weight
Day 1 Bench 5 3 232.5 Day 1 Bench 5 3 255
3 3 237.5 3 2 262.5
2 2 240
Floor press 5 5 Closegrip 5 3
Skull Crushers 5 12 Skull Crushers 5 12
Tri Ext 5 20 Tri Ext 5 20
Ab wheel 5 25 Ab wheel 5 25

Day 2 Bench 5 5 217.5 Day 2 Bench Paused 5 5 217.5

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

Week 2 Week 7
Day 1 Bench 5 3 237.5 Day 1 Bench 5 3 262.5
3 3 240 3 2 270
2 2 245
Slingshot 5 5 Floor press 5 3
Skull Crushers 5 12 Skull Crushers 5 12
Tri Ext 5 20 Tri Ext 5 20
Ab wheel 5 25 Ab wheel 5 25

Day 2 Bench 5 5 217.5 Day 2 Bench Paused 5 5 217.5

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

Week 3 Week 8
Day 1 Bench 5 3 240 Day 1 Bench 5 2 270
 3 3 245 3 2 280
2 2 250
Closegrip 5 5 Slingshot 5 3
Skull Crushers 5 12 Skull Crushers 5 12
Tri Ext 5 20 Tri Ext 5 20
Ab wheel 5 25 Ab wheel 5 25

Day 2 Bench 5 5 217.5 Day 2 Bench Paused 5 5 160

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

Week 4 Week 9
Day 1 Bench 5 3 245 Day 1 Bench 5 2 280
3 3 250
2 2 255
Floor press 5 5 Floor press 5 3
Skull Crushers 5 12 Skull Crushers 5 12
Tri Ext 5 20 Tri Ext 5 20
Ab wheel 5 25 Ab wheel 5 25

Day 2 Bench 5 5 160 Day 2 Bench Paused 5 5 217.5

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

Week 5 Week 10
Day 1 Bench 5 3 250 Day 1 Bench ME 2 285
3 3 255 ME 2 287.5
2 2 257.5 Continue increasing to failure
Slingshot 5 5 Closegrip 5 3
Skull Crushers 5 12 Skull Crushers 5 12
Tri Ext 5 20 Tri Ext 5 20
Ab wheel 5 25 Ab wheel 5 25
Day 2 Bench 5 5 217.5 Day 2 Bench Paused 5 5 217.5
Incline 5 8 Incline 5 5
Flat DB 5 15 Flat DB 5 15
Incline DB 5 10 Incline DB 5 10
Close Grip 3 8 Close Grip 3 8
Skull Crushers 5 12 Skull Crushers 5 12
Tri Ext 5 20 Tri Ext 5 20
Ab wheel 5 25 Ab wheel 5 25
t, make a copy of the sheet to your own Google Drive or download it
Spacing should be Sun/Wed or similar
ou'd like to buy me coffee paypal is mdisbrow85@gmail.com
Enjoy!