Bench specialisation 6 week program.

I designed this program to improve your 1 rep max in the Bench Press in the most interesting, effective and enjoyable way, it includes all the information you need to carry out the program, supplementary movements, mechanically similar movements and also the workouts you need for the rest of the body to compliment the Bench Workouts.

This in depth workout plan uses all methods possible to bring the best out of you, techniques and exercise selection have been carefully planned and structured. 

The program is structured in the easiest way possible for you to follow, and is laid out to enable you to maximise your Bench Press, and ultimately increase your 1 rep max, it doesn’t matter if you’re a powerlifter, strongman, bodybuilder or just a recreational gym goer, this program will help you improve your technique, speed, power and overall strength.

An 8 week, 4 day split, Strongman based foundation Course.

This program is designed for anybody new to strongman training, wishing to improve their lifts or posssibly working towards their first competition.

Broken up into 4 sessions, this program incorporates gym lifts as well most strongman events, including Atlas Stones, Yolk walks, Farmers Walks, Log Press, Monster Dumbell.

Using aspects of both Powerlifting and Hypertrophy Bodybuilding Style training, this program is an intense 4 week program.

It includes the calculations you need for your main core Lifts, Squat, Deadlift and Bench Press.

Includes Video Links for Every Single Exercise in the Program.

Short 10-20sec Mobile friendly videos showing every exercise in program.

Thank you to all the Physique warehouse members and Physicallyfit Clients that helped with the videos

Also includes detailed supplementary exercises to give a full in-depth plan for a full 4 weeks, every day is a different workout, there is no repetition, so once you have completed the four weeks, you can restart the program. 

This is an amazing program that I have used on numerous clients, which spectacular results with all of them, this program will give you as much as you put into it.

Week 1. Focusing on Drop sets, a technique where you drop the weight and continue the set, usually to set number or failure. Also called "The multi-poundage system",

Week 2. Uses Supersets to increase the Blood flow to the muscles being worked. A superset is performed with two exercises, either same muscle groups, or opposing muscles, moving between the two exercises with no rest as a single set, then taking a short rest between sets.

Week 3. This is your Heavy week on your big lifts, working upto 85% of your 1rm, and on your other exercise we will be focusing on Functional Hypertrophy, Working up to a heavy set of 6-8reps on your final set on some exercises, and working with a weight that makes you fail at the stated rep ranges.

Week 4. This is the final phase of your program which is the "DeLoad" phase, all exercises are performed around 60% of your max, allowing your body to recover from the heavy lifting, and pumping blood around the body, allowing for active recovery.

Once completed the program can be repeated again using your new predicted one rep maxes for your calculations.