BENCH BUILDING A BIGGER BENCH WITH THE CUBE PREDATOR CYCLE

WEEK 1

Monday (Light Day)

Bench Press Competition Grip

Warm-Up

50% x 8 repetitions

60% x 5 repetitions

70% x 3 repetitions x 5 sets

60% x AMRAP (As Many Reps As Possible) x 2 sets

Close Grip (All % are of Close Grip Max)

70% x AMRAP x 3 sets

Incline Dumbbell Press

4 Sets of Increasing Weight x 12, 10, 8, 5-6

Skull Crushers w/EZ Curl Bar

5  Sets of Increasing Weight x 12, 10, 8, 6, 5

Seated Arnold Presses

4 x 12

DB Flyes

4 x 10

Barbell Rows

4 x 10

Abs

 

Saturday (Heavy Day)

Bench Press Competition Grip

Warm-Ups

50% x 8 repetitions

60% x 6 repetitions

70% x 5 repetitions

80% x 3 repetitions x 5 sets

70% x AMRAP x 2

DB Palms Facing Bench Press

(Lower into Armpit)

4 sets of Increasing Weight x 10, 8, 6, 5

Incline Bench Press (% Based on Incline Max)

70% x 5 repetitions x 3 sets

DB French Press

4 x 15

Lat Pulldowns

4 x 12

Military Press

4 x 12

Abs

 

 WEEK 2

Monday (Light Day)

Bench Press Competition Grip

Warm-Up

55% x 8 repetitions

65% x 5 repetitions

75% x 3 repetitions x 5 sets

65% x AMRAP x 2 sets

Close Grip (All % are of Close Grip Max)

75% x AMRAP x 3 sets

Incline Dumbbell Press

4 Sets of Increasing Weight x 12, 10, 8, 5-6

Skull Crushers w/EZ Curl Bar

5  Sets of Increasing Weight x 12, 10, 8, 6, 5

Seated Arnold Presses

4 x 12

DB Flyes

4 x 10

Barbell Rows

4 x 10

Abs

Saturday (Heavy Day)

Bench Press Competition Grip

Warm-Ups

50% x 8 repetitions

60% x 6 repetitions

70% x 5 repetitions

80% x 3 repetitions

85% x 2 repetitions x 4 sets

65% x AMRAP x 2

DB Palms Facing Bench Press

(Lower into Armpit)

4 sets of Increasing Weight x 10, 8, 6, 5

Incline Bench Press (% Based on Incline Max)

75% x 4 repetitions x 3 sets

DB French Press

4 x 15

Lat Pulldowns

4 x 12

Military Press

4 x 12

Abs

 

WEEK 3

Monday (Light Day)

Bench Press Competition Grip

Warm-Up

50% x 8 repetitions

60% x 8 repetitions

70% x 5 repetitions

80% x 3 repetitions x 5 sets

55% x AMRAP x 2 sets

Close Grip (All % are of Close Grip Max)

70% x AMRAP x 2 sets

Incline Dumbbell Press

4 Sets of Increasing Weight x 12, 10, 8, 5-6

Skull Crushers w/EZ Curl Bar

5  Sets of Increasing Weight x 12, 10, 8, 6, 5

Seated Arnold Presses

4 x 12

DB Flyes

4 x 10

Barbell Rows

4 x 10

Abs

 

Saturday (Heavy Day)

Bench Press Competition Grip

Warm-Ups

50% x 8 repetitions

60% x 6 repetitions

70% x 5 repetitions

80% x 3 repetitions x 5 sets

70% x AMRAP x 2

DB Palms Facing Bench Press

(Lower into Armpit)

4 sets of Increasing Weight x 10, 8, 6, 5

Incline Bench Press (% Based on Incline Max)

80% x 3 repetitions x 3 sets

DB French Press

4 x 15

Lat Pulldowns

4 x 12

Military Press

4 x 12

Abs

 SM-360-2

WEEK 4

Monday (Light Day)

Bench Press Competition Grip

Warm-Up

50% x 8 repetitions

60% x 8 repetitions

70% x 5 repetitions

80% x 3 repetitions

85% x 3 repetitions x 4 sets

60% x AMRAP x 2 sets

Close Grip (All % are of Close Grip Max)

75% x AMRAP x 2 sets

Incline Dumbbell Press

4 Sets of Increasing Weight x 12, 10, 8, 5-6

Skull Crushers w/EZ Curl Bar

5  Sets of Increasing Weight x 12, 10, 8, 6, 5

Seated Arnold Presses

4 x 12

DB Flyes

4 x 10

Barbell Rows

4 x 10

Abs

 

Saturday (Heavy Day)

Bench Press Competition Grip

Warm-Ups

50% x 8 repetitions

60% x 6 repetitions

70% x 5 repetitions

80% x 3 repetitions

90% x 1 x 3 sets

80% x AMRAP x 2

DB Palms Facing Bench Press

(Lower into Armpit)

4 sets of Increasing Weight x 10, 8, 6, 5

Incline Bench Press (% Based on Incline Max)

75% x 3 repetitions x 3 sets

DB French Press

4 x 15

Lat Pulldowns

4 x 12

Military Press

4 x 12

Abs

 

WEEK 5

Monday (Light Day)

Bench Press Competition Grip

Warm-Up

50% x 8 repetitions

60% x 8 repetitions

70% x 5 repetitions

80% x 3 repetitions

85% x 2 repetitions

90% x 1 repetition

Close Grip (All % are of Close Grip Max)

75% x AMRAP x 2 sets

Incline Dumbbell Press

4 Sets of Increasing Weight x 12, 10, 8, 5-6

Skull Crushers w/EZ Curl Bar

5  Sets of Increasing Weight x 12, 10, 8, 6, 5

Seated Arnold Presses

4 x 12

DB Flyes

4 x 10

Barbell Rows

4 x 10

Abs

 

Saturday (Heavy Day)

Bench Press Competition Grip

Warm-Ups

50% x 8 repetitions

60% x 6 repetitions

70% x 5 repetitions

80% x 3 repetitions

90% x 1 repetition

92.5% x 1 repetition

95% x 1 repetition

DB Palms Facing Bench Press

(Lower into Armpit)

4 sets of Increasing Weight x 10, 8, 6, 5

Incline Bench Press (% Based on Incline Max)

70% x 3 repetitions x 5 sets

DB French Press

4 x 15

Lat Pulldowns

4 x 12

Military Press

4 x 12

Abs

 

WEEK 6 NEW PR TEST WEEK

Monday (Light Day)

Bench Press Competition Grip

Warm-Up

50% x 8 repetitions

60% x 8 repetitions

70% x 5 repetitions x 3 sets

Close Grip (All % are of Close Grip Max)

65% x AMRAP x 2 sets

Incline Dumbbell Press

4 Sets of Increasing Weight x 12, 10, 8, 5-6

(We drop the remainder of the accessory work in prep for a maximum attempt on Saturday)

 

Saturday (Heavy Day)

Bench Press Competition Grip New PR Day

Warm-Ups

50% x 5 repetitions

60% x 3 repetitions

70% x 3 repetitions

80% x 2 repetitions

90% x 1 repetition

95% x 1 repetition

100%+ x 1

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