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Shawn Phillips bench program.
- Thread starter Nate
- Start date
Here, I typed this up for a friend of mine regarding the program:
This program gives results, I promise.
All you need to do to begin this program is head down to your local gym and find your One Rep Max. Once you do that, take note of it, and plug it into this spreadsheet. The spreadsheet will then adjust accordingliny for you.
This is the recommended training split for the program:
Monday:
Chest
Bench Presses - (Workouts #1,3,5,7,9,11,13)
Dumbell Bench Presses - 3 sets of eight reps
Shoulders
Dumbell Side Raises - 3 sets of 8 reps
Triceps
Lying Triceps Extentions - 3 sets of 8 reps
Tuesday: Off
Wednesday:
Back
Narrow-Grip Pulldowns - 3 sets of 8 reps
Barbell Rows - 3 sets of 6 reps
Biceps
Barbell Curls - 3 sets of 8 reps
Thursday: Off
Friday:
Shoulders
Rotator Cuff Excercises - 3 sets of 12-15 reps
Chest
Bench Press - (Workouts #2,4,6,8,10,12)
Triceps
Weighted Dips - 3 sets of 6 reps
Saturday:
Legs
Squats - 3 sets of 6 reps
Leg Presses - 3 sets of 8 reps
Leg Curls - 3 sets of 8 reps
Back
Reverse Grip Pulldowns - 3 sets of 8 reps
One-Arm dumbbell rows - 3 sets of 8 reps
Biceps
Incline dumbbell curls - 3 sets of 8
Sunday: Off
This is the basic split. Some people say "don't be one of those guys who just trains chest and ends up looking like a chicken." This program does not make you one of those guys. It works. If you workout and want a bigger, stronger upper body, do this program.
Now, find your one rep max, download this spreadsheet, and go to town.
Bench Program
(How to determine your 1RM)
1. Warm up with a light weight for four to five reps. (Doing too many warm-ups might generate too much lactic acide and screw up your 1RM.) Repeat twice.
2. Rest two minutes after your final warm up set.
3. Increase the weight to one you can handle for eight reps
4. Rest three minutes
5. Increase the weight to one you can handle for three to four reps.
6. Rest three minutes.
7. Add weight, and attempt to lift the weight once.
8. If you failed, rest three minutes, reduce the weight, and try again. If you succeeded in lifting the weight, rest three minutes, add some weight, and try again. Repeat steps six and seven until you fail at lifting the weight.
This program gives results, I promise.
All you need to do to begin this program is head down to your local gym and find your One Rep Max. Once you do that, take note of it, and plug it into this spreadsheet. The spreadsheet will then adjust accordingliny for you.
This is the recommended training split for the program:
Monday:
Chest
Bench Presses - (Workouts #1,3,5,7,9,11,13)
Dumbell Bench Presses - 3 sets of eight reps
Shoulders
Dumbell Side Raises - 3 sets of 8 reps
Triceps
Lying Triceps Extentions - 3 sets of 8 reps
Tuesday: Off
Wednesday:
Back
Narrow-Grip Pulldowns - 3 sets of 8 reps
Barbell Rows - 3 sets of 6 reps
Biceps
Barbell Curls - 3 sets of 8 reps
Thursday: Off
Friday:
Shoulders
Rotator Cuff Excercises - 3 sets of 12-15 reps
Chest
Bench Press - (Workouts #2,4,6,8,10,12)
Triceps
Weighted Dips - 3 sets of 6 reps
Saturday:
Legs
Squats - 3 sets of 6 reps
Leg Presses - 3 sets of 8 reps
Leg Curls - 3 sets of 8 reps
Back
Reverse Grip Pulldowns - 3 sets of 8 reps
One-Arm dumbbell rows - 3 sets of 8 reps
Biceps
Incline dumbbell curls - 3 sets of 8
Sunday: Off
This is the basic split. Some people say "don't be one of those guys who just trains chest and ends up looking like a chicken." This program does not make you one of those guys. It works. If you workout and want a bigger, stronger upper body, do this program.
Now, find your one rep max, download this spreadsheet, and go to town.
Bench Program
(How to determine your 1RM)
1. Warm up with a light weight for four to five reps. (Doing too many warm-ups might generate too much lactic acide and screw up your 1RM.) Repeat twice.
2. Rest two minutes after your final warm up set.
3. Increase the weight to one you can handle for eight reps
4. Rest three minutes
5. Increase the weight to one you can handle for three to four reps.
6. Rest three minutes.
7. Add weight, and attempt to lift the weight once.
8. If you failed, rest three minutes, reduce the weight, and try again. If you succeeded in lifting the weight, rest three minutes, add some weight, and try again. Repeat steps six and seven until you fail at lifting the weight.
so basically all you're doing is benching until you can't get it up any more times
i pretty much do that already as it is anyways
i pretty much do that already as it is anyways
Just lift!!
This is his bench program http://www.musclemedia.com/training/bench/benchintro.asp
Well..I have done this program in the past..it great maybe for a powerlifter and it works but the problem is that when you go to go back to your high rep sets 8-10..you can't because your so used to the low rep sets!
