Source: Fitness Volt

One Rep Max

Bench Press 100 <-- enter 1RM

Rounding 5 5=lb, 2.5=kg

Isolation Exercises This is the list of isolation

Hammer curls exercises you can choose from
Flyes over the weeks. You can add
Dumbell Bench Press your own as well. Fitness Volt
recommends varying these
Chest Dips throughout the program as
Dumbell Press needed.
Dumbell front raises
Arnold press
Pull ups
T-bar row
Chest supported row
Lat pull downs
Tricep dips
Tricep pull downs
Diamond Push Ups
Tricep Extensions
- Add More -
Day 1 Intensity Load Sets Reps Notes
Bench Press 70% 70 3 3
Slingshot CGBP - 3 8
- Choose - Max RPE = 9 3 20
- Choose - Max RPE = 9 3 20

Day 2 Intensity Load Sets Reps Notes

Bench Press 70% 70 3 3
Overhead Press 3 6
- Choose - Max RPE = 9 3 20
- Choose - Max RPE = 9 3 20

Day 3 Intensity Load Sets Reps Notes

Bench Press 75% 75 3 3
Slingshot CGBP 3 6
- Choose - Max RPE = 9 3 20
- Choose - Max RPE = 9 3 20

Day 4 Intensity Load Sets Reps Notes

Bench Press 75% 75 3 3
Overhead Press 3 3
- Choose - Max RPE = 9 3 20
- Choose - Max RPE = 9 3 20

Day 5 Intensity Load Sets Reps Notes

Bench Press 75% 75 3 3
Slingshot CGBP 3 3
- Choose - Max RPE = 9 3 20
- Choose - Max RPE = 9 3 20
Day 1 Intensity Load Sets Reps Notes
Bench Press 87.5% 90 3 1
Bench Press 75% 75 3 3
- Choose - Max RPE = 9 3 20
- Choose - Max RPE = 9 3 20

Day 2 Intensity Load Sets Reps Notes

Bench Press 75% 75 3 3
Low Pin Press 3 6
- Choose - Max RPE = 9 3 20
- Choose - Max RPE = 9 3 20

Day 3 Intensity Load Sets Reps Notes

Bench Press 75% 75 3 3
High Pin Press 3 6
- Choose - Max RPE = 9 3 20
- Choose - Max RPE = 9 3 20

Day 4 Intensity Load Sets Reps Notes

Bench Press 80% 80 3 3
Low Pin Press 3 3
- Choose - Max RPE = 9 3 20
- Choose - Max RPE = 9 3 20

Day 5 Intensity Load Sets Reps Notes

Bench Press 80% 80 3 3
High Pin Press 3 3
- Choose - Max RPE = 9 3 20
- Choose - Max RPE = 9 3 20
Day 1 Intensity Load Sets Reps Notes
Bench Press 90.0% 90 3 1
Bench Press 80% 80 3 3
- Choose - Max RPE = 9 3 20
- Choose - Max RPE = 9 3 20

Day 2 Intensity Load Sets Reps Notes

Bench Press 80% 80 3 3
Slingshot CGBP 3 12
- Choose - Max RPE = 9 3 20
- Choose - Max RPE = 9 3 20

Day 3 Intensity Load Sets Reps Notes

Bench Press 80% 80 3 3
Overhead Press 3 12
- Choose - Max RPE = 9 3 20
- Choose - Max RPE = 9 3 20

Day 4 Intensity Load Sets Reps Notes

Bench Press 85% 85 3 3
Slingshot CGBP 3 10
- Choose - Max RPE = 9 3 20
- Choose - Max RPE = 9 3 20

Day 5 Intensity Load Sets Reps Notes

- -% - - - -
High Pin Press 105% 105 3 12
- Choose - Max RPE = 9 1 20
- Choose - Max RPE = 9 1 20
Day 1 Intensity Load Sets Reps Notes
Bench Press 85.0% 85 10 3
Slingshot CGBP RPE 10 1 AMRAP

Day 2 Intensity Load Sets Reps Notes

Bench Press 1- Find 5RM
Overhead Press RPE 10 AMRAP

Day 3 Intensity Load Sets Reps Notes

Rest

Day 4 Intensity Load Sets Reps Notes

Rest

Day 5 Intensity Load Sets Reps Notes

Rest

Day 6 Intensity Load Sets Reps Notes

Bench Press RPE 10 @ 1RM 1 1 Max Out