Increase strength for bench press

INTRODUCTION
NAME
Date
Training Level
Total training day
Length of this phase
Goal

BENCH PRESS PROGRAM
8 Weeks
Advanced
6
8 Weeks
Increase Strength For Bench Press

NOTE
1. Warm Up mỗi ngày :
Xoay nóng các khớp, dynamic Stretching: />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 khơng 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 ngồi 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
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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 hồn thành 12 reps, cảm nhận vẫn cịn 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
DAY 1
Exercise
Face pull
Bench Press - pause at the bottom 1-2s
Spotto press
dumbbell seal row
standing dumbbell ov er head press
rope triceps push down
DAY 2
Exercise
Zottman curl
Squat
conv entional block pull - 10cm
Stiff leg deadlift - dumbbell
Hip extension
DAY 4
Exercise
Floor press
Dumbbell bench press
Arnold Press
Seated cable row
Pull up
French press
DAY 5

Exercise
Pull up activ e hang - hold on top 2s
Conv entional deadlift
Stiff leg deadlift - snatch grip
Good morning - barrbell or Safety bar
incline biceps curl
DAY 6
Exercise
Rhomboids raise - hold on top 2s
Bench press - banded
Ov er head press
Dumbbell triceps extension
Lat pull down
seated cable row - wide grip

WEEK 1

UPPER 1

Video
set
3
6
4
4
4
3

rep
20

6,5,4,6,5,4
5
8-10
6-8
12-15

intensity/RPE

set
3
4
4
4
3

rep
15
5
7
12-15
15

intensity/RPE

set
5
5
4
4
4

4

rep
5
8
8
10-12
10-12
12-15

intensity/RPE
75%
RPE8
RPE8

rest time
3-5min
2min
90
90
90
60

set
3
5
4
3
3

rep
10
5
8-10
8-10
12-15

intensity/RPE

rest time
45
Infinity
2-3min
2min
2min

set
3
3
4
4
4
4

rep
10
4
5
10-12
10-12

10-12

intensity/RPE

70-75-80%
75%
RPE8
RPE8

rest time
45
3min
3min
60
60
60

LOWER 1

70%
RPE8
RPE8

rest time
90
3-5min
3min
2in

UPPER 2

LOWER 2

70%
RPE8
RPE9
RPE8

UPPER 3

70%
RPE8
RPE9
RPE9
RPE9

rest time
60
3-5min
2-3min
2-3min
2-3min
2-3min

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Load

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Note
70% ~ 6 reps
75% ~ 5 reps
80% ~ 4 reps
"6,5,4" gọi là 1 wav e
wav e2 = wav e1 + 1-5kg total
Total set: 24
Note

Total set: 18
Note
75% 1RM Bench press

Total set: 26
Note

Load
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s1

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Total set: 18
Note

Total set: 22


BLOCK 1: INCREASE STRENGTH FOR BENCH PRESS
INCREASE STRENGTH FOR BENCH PRESS
DAY 1
Exercise

A1 Trap 3 raise - hold on top 2s
A2 Rhomboids raise - hold on top 2s
Bench press
dumbbell floor press
Lat pull down
dips for triceps - weighted
DAY 2
Exercise
Prone extension
sumo deadlift
front squat
Leg press
Leg extension
Plank - weighted
DAY 4
Exercise
Lat pull down
Ov er Head Press
Push press
Lateral raise
Hammer curl
Leg raise
DAY 5
Exercise
Hip Bridge
Squat
split squat
Stiff leg deadlift - barbell
poliquin step up
Crunch

DAY 6
Exercise
Incline spotto press - close grip
incline dumbbell pull ov er
pull up
arnold Z press
lateral raise
Farmer walk

WEEK 2

UPPER 1

Video
set
3
3
6
5
4
4

rep
10
10
6,5,4,6,5,4
8
10-12
10-12

intensity/RPE

set
3
5
4
4
4
3

rep
10
5
8
8
10-12
Fail

intensity/RPE

set
4
5
5
4
4
4

rep
10-12

5
5
15
10-12
15-20

intensity/RPE
RPE8
RPE8
RPE9

set
3
5
4
4
4
3

rep
30
5
8-10
10-12
12-15
15-20

intensity/RPE

set

5
4
4
4
4
3

rep
4
8-10
10
8-10
15-20
100 steps

intensity/RPE
70%
RPE8-8,5

72,5-77,5-82,5
RPE8,5
RPE9
RPE8

rest time
10
75
3-5min
3min
2min

90

LOWER 1

72,5%
RPE8
RPE8,5
RPE9

rest time
45
3-5min
3min
2min
90
75

UPPER 2

RPE9

rest time
90
3min
3-5min
60
75
45

LOWER 2

72,5%
RPE8
RPE7,5
RPE9

rest time
45
3-5min
90
3min
90
60

UPPER 3

RPE8

rest time
3-5min
2min
2min
90
60
60

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Load
s1

s2

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s6

Note

Load
s1

s2

s3

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s5

s6

Load

s1

s2

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Load
s1

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s1

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Total set: 25
`

Total set: 24
Note

Total set: 24
Note

Total set: 24
Note

Total set: 24


BLOCK 1: INCREASE STRENGTH FOR BENCH PRESS
INCREASE STRENGTH FOR BENCH PRESS
DAY 1
Exercise
pike push up
Bench press
dumbbell chest fly

Incline dumbbell bench press
rope triceps extension
DAY 2
Exercise
Squat
Stiff leg deadlift
Hip thurst - barbell
Lying leg curl
Leg extension
DAY 4
Exercise
Bench press
close grip lat pull down
seated dumbbell clean and press
face pull
pec deck
lateral raise
DAY 5
Exercise
Conventional deadlift
hack squat - barbell
leg press
hip extension - static
leg curl

UPPER 1

DAY 6
Exercise
A1 Pull up active hang

A2 pull up
A3 hammer curl - kettelbell
B1 kettlebell clean
B2 Hairline press
C1 Barbell curl - eccentric in 5s
C2 barbell curl

UPPER 3

WEEK 3

Video
set
3
6
5
5
4

rep
15
6,5,4,6,5,4
8
8
12

intensity/RPE
75-80-85%
RPE9
RPE8,5

RPE9

rest time
60
infinity
90
2min
2min

set
5
4
4
3
3

rep
4
8
8
10-12
10-12

intensity/RPE
75%
RPE8
RPE9
RPE9
RPE9

rest time
3-5min
3min
2min
90
90

set
5
4
4
4
3
3

rep
5
8
8
15
10-12
15

intensity/RPE
75%
RPE9
RPE9
RPE9

rest time

infinity
2min
2min
90
60
60

set
5
5
4
4
4

rep
3
8
8
8
12

intensity/RPE
75%
RPE8
RPE8

rest time
3-5min
3-5min
90

2min
60

set
4
4
4
4
4
4
4

rep
10
10
10
10
10
6
10

intensity/RPE

LOWER 1

UPPER 2

LOWER 2

RPE8

/> /> /> /> />Video
/> /> /> /> />Video
/> /> /> /> /> />Video

RPE8
RPE8
RPE8

s2

s3

s4

s5

s6

Note

Load
s1

s2

s3

s4

s5

s6

Load
s1

s2

s3

s4

s5

s6

Load
s1

s2

s3

s4

s5

s6

Load
s1

s2

s3

s4

s5

s6

Total set: 23
Note

Total set: 19
Note

Total set: 23
Note

/> /> /> /> />Video

rest time
10
10
2-3min
10
2-3min

10
2-3min

Load
s1

Total set: 22
Note

/> /> /> /> /> />Total set: 28


BLOCK 1: INCREASE STRENGTH FOR BENCH PRESS
INCREASE STRENGTH FOR BENCH PRESS
DAY 1
Exercise
Bench press
Incline dumbbell bench press
standing dummbell arnold press
A1 rope triceps push down
A2 cable curl

UPPER 1

DAY 2
Exercise
Deadlift
Front squat
Leg press
A1 leg extension

A2 leg curl

LOWER 1

WEEK 4 - deload

Video
set
4
4
4
3
3

rep
4
10
10
15
15

intensity/RPE
65%
RPE7
RPE7

rest time
120
60
60

10
75

rep
4
10
10
15
15

intensity/RPE
65%
RPE7
RPE7

rest time
120
120
90
10
60

DAY 4
UPPER 2
Exercise
OHP
A1 incline dumbbell bench press - rotation
A2 Incline dumbbell pull over
A3 pull up
B1 chin up - eccentric only - lower weight in 8s

B2 bayesian curl
B3 dips for triceps

set
4
4
4
4
4
4
4

rep
4
10
10
10
6
12
12

intensity/RPE
RPE7
RPE7
RPE7

rest time
90
10
10

90
10
10
90

DAY 5
Exercise
Front squat
Romanian deadlift - snatch grip
leg curl
calf raise

set
4
4
3
3

rep
4
7
12
20

intensity/RPE
RPE7
RPE7
RPE7

rest time

120
90
60
30

s3

s4

Load
s1

Total set: 18
Note
s2

s3

s4

/> /> /> /> />Video

LOWER 2

Note
s2

/> /> /> /> />Video

set

4
4
4
3
3

Load
s1

Total set: 18
Note

Load
s1

s2

s3

s4

Load
s1

s2

s3

s4

/> /> /> /> /> /> />Video

Total set: 28
Note

/> /> /> />Total set: 14


BLOCK 2: INCREASE STRENGTH FOR BENCH PRESS
INCREASE STRENGTH FOR BENCH PRESS
DAY 1
Exercise
inv erted row
Bench Press - pause at the bottom 1s
Spotto press - banded
dumbbell single arm row
standing dumbbell ov er head press
rope triceps push down
DAY 2
Exercise
Squat jump
Squat
conv entional block pull - 10cm
Stiff leg deadlift - dumbbell
Chin up
DAY 4
Exercise
Floor press
Dumbbell bench press - rev erse grip
Arnold Press

Seated cable row
Pull up
French press
DAY 5
Exercise
prone extension
Conv entional deadlift
hip extension
Good morning - zercher
incline biceps curl
DAY 6
Exercise
Rhomboids raise - hold on top 2s
Bench press - slingshot
hairline press
Dumbbell triceps extension
seated rope row to neck
seated cable row - wide grip

WEEK 5

UPPER 1

Video
set
3
6
4
4
4

3

rep
20
5,3,2,5,3,2
4
8-10
6-8
12-15

intensity/RPE

set
3
5
4
4
3

rep
10-12
3
5
12-15
10

intensity/RPE

set
5

5
4
4
4
4

rep
5
8
8
10-12
10-12
10-12

intensity/RPE
77,5%
RPE8
RPE8
RPE9

set
3
5
5
3
3

rep
10
5

12-15
10-12
10-12

intensity/RPE

set
3
5
4
4
4
4

rep
10
3
6
10-12
10-12
10-12

intensity/RPE

70-77,5-85%
80%
RPE8
RPE9
RPE9

rest time
60-90
3-5min
90
90
90
90

LOWER 1

85%
70%
RPE8

rest time
90
3-5min
3-5min
90
60

UPPER 2

RPE9

rest time
2-3min
2-3min
90
2min

60
90

LOWER 2

75%
RPE9
RPE9

rest time
45
infinity
60
2-3min
2min

UPPER 3

75%
RPE8
RPE8
RPE8
RPE8

rest time
60
3-5min
2min
90
90

90

/> /> /> /> /> />Video
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/> /> /> /> /> />Video
/> /> /> /> />Video
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Load
s1

s2

s3

s4

s5

s6

Note

Load
s1

s2

s3

s4

s5

s6

Load
s1

s2

s3

s4

s5

s6

Load
s1

s2

s3

s4

s5

s6

Load
s1

s2

s3

s4

s5

s6

Total set: 24
Note

Total set: 19
Note

Total set: 26
Note

Total set: 19
Note

Total set: 24


BLOCK 2: INCREASE STRENGTH FOR BENCH PRESS

INCREASE STRENGTH FOR BENCH PRESS
DAY 1
Exercise
sternum chin up
Bench press
dumbbell floor press
Lat pull down
dips for triceps - weighted
DAY 2
Exercise
seated good morning - kettlebell
Semi sumo block pull 10cm
hack squat
Leg extension
Plank - weighted
DAY 4
Exercise
trap 3 raise
Over Head Press
Push press
Lateral raise
Hammer curl
Leg raise
DAY 5
Exercise
Hip Bridge
Squat
goblet squat
Stiff leg deadlift - dumbbell
Leg press - wide stance

Crunch
DAY 6
Exercise
Incline bench press
push up
pull up
arnold Z press
lateral raise
Farmer walk

WEEK 6

UPPER 1

Video
set
3
6
5
4
4

rep
12
5,3,2,5,3,2
8
10-12
10-12

intensity/RPE

72,5-80-87,5%
RPE8,5
RPE9
RPE8

rest time
90
infinity
2min
90
2min

LOWER 1
set
3
7
4
4
3

rep
10
3
8
10-12
Fail

intensity/RPE
RPE8
85%

RPE9
RPE9

rest time
90
infinity
3min
2min
75

set
3
5
5
4
4
4

rep
10-12
6
4
15
10-12
15-20

intensity/RPE

rest time
60

3-5min
3min
60
90
45

set
3
5
4
4
4
3

rep
30
4
8-10
12
8-10
15-20

intensity/RPE

set
5
4
4
4
4

3

rep
3
20
10
8-10
15-20
100 steps

intensity/RPE
80%

UPPER 2

RPE8
RPE8
RPE9

LOWER 2

77,5%
RPE8
RPE8,5
RPE9

UPPER 3

RPE8

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/> /> /> /> />Video

Load
s1

Note
s2

s3

s4

s5

s6

Total set: 22
Note

Load
s1

s2

s3

s4

s5

s6

Load
s1

s2

s3

s4

s5

s6

s2

s3

s4

s5

s6

s2

s3

s4

s5

s6

/> /> /> /> /> />Video
Load
rest time
s1
45
/>infinity />2-3min />2-3min />2-3min />60
Video
Load
rest time
s1
infinity />90
/>60
/>90
/>60
/>60
/>
Total set: 21
Note

Total set: 25
Note

Total set: 23
Note

Total set: 24


BLOCK 2: INCREASE STRENGTH FOR BENCH PRESS
INCREASE STRENGTH FOR BENCH PRESS
DAY 1
UPPER 1
Exercise
Lateral raise
Bench press
dumbbell chest fly
Incline dumbbell bench press - deep rom
push up
DAY 2
LOWER 1
Exercise
Squat
Romanian deadlift
hip extension
Lying leg curl
hip abduction
DAY 4
UPPER 2
Exercise
Bench press - close grip - pause 2s
barbell pin press
trap 3 raise
military press
pec deck

lateral raise
DAY 5
LOWER 2
Exercise
Sumno deadlift
Front squat - heel elev ated
leg press
single leg hip bridge
leg curl
DAY 6
Exercise
A1 Straight arms rope pull down
A2 incline dumbbell pull ov er
A3 pronated curl
B1 Arnold Z press
B2 Hairline press
C1 Barbell curl
C2 chin up

WEEk 7

Video
set
3
6
5
5
4

rep

intensity/RPE rest time
15
60
3,2,1,3,2,1 82,5-87,5-92,5%
infinity
8
RPE9
90
8
RPE9
3min
2min
20

set
5
4
4
4
3

rep
3
7
12
10-12
10-12

intensity/RPE
85%

RPE8,5

set
5
4
4
4
3
3

rep
3
8
10
5
10-12
15

intensity/RPE
80%
RPE9

set
5
5
4
4
4

rep

3
8
8
20
12

intensity/RPE
85%
RPE8
RPE8

rest time
180
120
90
2min
60

set
3
3
3
4
4
4
4

rep
10
10

10
10
10
6
10

intensity/RPE

rest time
10
10
3min
10
3min
10
90

RPE9
RPE9

RPE8

rest time
infinity
2-3min
2min
75
75
rest time
3-5min

2-3min
60
2-3min
60
60

UPPER 3

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/> /> /> /> /> />Video

s2

s3

s4

s5

s6

Note

Load
s1

s2

s3

s4

s5

s6

Load
s1

s2

s3

s4

s5

s6

Total set: 23
Note

Total set: 20
Note

Total set: 23
Note

Load

s1

s2

s3

s4

s5

s6

Load
s1

s2

s3

s4

s5

s6

/> /> /> /> />Video

RPE8
RPE8
RPE8

Load
s1

/> /> /> /> /> /> />
Total set: 22
Note

Total set: 25


BLOCK 2: INCREASE STRENGTH FOR BENCH PRESS - TEST 1RM
INCREASE STRENGTH FOR BENCH PRESS
DAY 1
Exercise
Bench press
Bench press
standing dummbell arnold press
A1 rope triceps push down
A2 cable curl

UPPER 1

DAY 3
Exercise
Deadlift
Front squat
Leg press
A1 leg extension
A2 leg curl

DAY 5
Exercise
A1 Inverted row
A2 Push up
A3 Zottman curl
Bench press

LOWER 1

DAY 6
Exercise
Front squat
Romanian deadlift barbell
leg curl
calf raise

LOWER 2

WEEK 8

Video
set
6
2
4
3
3

rep
4,3,2,4,3,2

15-20
10
20
20

intensity/RPE
75-80-85%

set
4
4
4
3
3

rep
4
10
10
15
15

intensity/RPE
70%
RPE7
RPE7

RPE7

rest time

infinity
3min
90
10
75

Video
rest time
120
120
90
10
60

Test 1RM Bench Press
set
3
3
3
1
1
2
2
1
1
1

rep
15-20
15-20

15-20
5
4
3
2
1
1
1

intensity/RPE

set
4
4
3
3

rep
8
7
15
40

intensity/RPE
RPE7
RPE7
RPE7

50%
60%

70%
80%
90%
95%
100%

rest time
20
20
2min
1min
2min
2min
3-5min
Infinity
Infinity
Infinity

/> /> /> /> />Video

s2

s3

s4

s5

s6

Note

Load
s1

s2

s3

s4

s5

s6

Total set: 18
Note

Load
s1

s2

s3

s4

s5

s6

Load
s1

s2

s3

s4

s5

s6

/> /> /> />
Video
rest time
3min
3-5min
2min
1min

Load
s1

/> /> /> /> />
Total set: 18
Note
Test 1RM 100% mà thấy vẫn nhẹ thì
mỗi set tăng 5kg-10kg cho đến khi nào khơng

tăng tạ được thì đó là 1RM mới

Total set: 18
Note

/> /> /> />Total set: 14