1 Rep Max

BP Comp Grip
Close Grip
Incline BP

Mon (light day)

BP Comp Grip

*Close Grip
*Incline DB Press
Skull Crushers
Seated Arnold Presses
DB Flyes
Barbell Rows
Sat (heavy day)
BP Comp Grip

*DB Palms Facing BP

*Incline BP
DB French Press
Lat Pulldowns
Military Press

290
260
260

% Weight
50
145
60
174
70
203
60
174

70

182

% Weight
50
145
60
174
70
203
80
232
70
203

70

182

*May be substituded by other bench variation, i.e. floor press, pause press, dead press, board press

Week 1
Reps
8
5
3
AMRAP

Sets
1
1
5
2

AMRAP
12,10,8,5-6
12,10,8,6,5
12
10
10

3
4
5
4
4
4

Reps
8
6
5
3
AMRAP

Sets
1
1
1
5
2

10,8,6,5
5
15
12
12

4
3
4
4
4

% Weight
55 159.5
65 188.5
75 217.5
65 188.5

75

195

% Weight
50
145
60
174
70
203
80
232
85 246.5
65 188.5

75

195

Week 2
Reps
8
5
3
AMRAP

Sets
1
1
5
2

AMRAP
12,10,8,5-6
12,10,8,6,5
12
10
10

3
4
5
4
4
4

Reps
8
6
5
3
2
AMRAP

Sets
1
1
1
1
4
2

10,8,6,5
4
15
12
12

4
3
4
4
4

% Weight
50
145
60
174
70
203
80
232
55 159.5
70

182

% Weight
50
145
60
174
70
203
80
232
70
203

80

208

Week 3
Reps
8
8
5
3
AMRAP

Sets
1
1
1
5
2

AMRAP
12,10,8,5-6
12,10,8,6,5
12
10
10

2
4
5
4
4
4

Reps
8
6
5
3
AMRAP

Sets
1
1
1
5
2

10,8,6,5
3
15
12
12

4
3
4
4
4

% Weight
50
145
60
174
70
203
80
232
85 246.5
60
174
70
182

% Weight
50
145
60
174
70
203
80
232
90
261
80
232

75

195

Week 4
Reps
Sets
8
1
8
1
5
1
3
1
3
4
AMRAP
2
AMRAP
2
12,10,8,5-6
4
12,10,8,6,5
5
12
4
10
4
10
4
Reps
8
6
5
3
1
AMRAP
10,8,6,5
3
15
12
12

%
50
60
70
80
85
90
75

Sets
%
1
50
1
60
1
70
1
80
3
90
2
92.5
95
4
3
70
4
4
4

Week 5
Weight
Reps
Sets
145
8
1
174
8
1
203
5
1
232
3
1
246.5
2
1
261
1
1
195
AMRAP
2
12,10,8,5-6
4
12,10,8,6,5
5
12
4
10
4
10
4
Weight
145
174
203
232
261
268.25
275.5
182

Reps
8
6
5
3
1
1
1
10,8,6,5
3
15
12
12

%
50
60
70

65

Week 6
Weight
Reps
145
8
174
8
203
5

169

Sets
%
Weight
1
50
145
1
60
174
1
70
203
1
80
232
1
90
261
1
95
275.5
1 100+
PR!
4
5
80
208
4
4
4

Sets
1
1
3

AMRAP
12,10,8,5-6
12,10,8,6,5

2
4
5

Reps
5
3
3
2
1
1
1
10,8,6,5
3
15
12
12

Sets
1
1
1
1
1
1
1
4
3
4
4
4