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Week 1 - Block 1: Strict Overhead Press Close Grip Incline Bench Press

This document outlines a 4-week strength training program with exercises programmed for each day. Week 1 focuses on strict overhead press and close grip bench press as the primary movements. Assistance exercises target the back, biceps, and triceps. Weeks 2-4 progressively increase the weight and decrease reps for the primary movements. Week 5 begins a new 4-week block and switches the primary exercises to overhead press and Z-press.

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286 views4 pages

Week 1 - Block 1: Strict Overhead Press Close Grip Incline Bench Press

This document outlines a 4-week strength training program with exercises programmed for each day. Week 1 focuses on strict overhead press and close grip bench press as the primary movements. Assistance exercises target the back, biceps, and triceps. Weeks 2-4 progressively increase the weight and decrease reps for the primary movements. Week 5 begins a new 4-week block and switches the primary exercises to overhead press and Z-press.

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pincop
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Week 1 - Block 1

Day 1 Day 2
Primary Movement Weight Reps Primary Movement Weight Reps
Work up to set of 5 (RPE 8 -
Close Grip Incline Bench Work up to set of 5 (RPE 7: 3 reps in
Strict Overhead Press something you could do 7-8 the tank), then perform 2 more sets
if you went all out) Press with that weight (3x5)
Supplemental Movement Sets Reps Supplemental Movement Sets Reps
3 10 3 15
Strict OHP Volume JM Press
85% of Primary Weight RPE 8
Assistance Movements Sets Reps Assistance Movements Sets Reps
A. Chin-Ups (wide): 4 sets AMRAP (2 reps in tank each set) A. Seated Cable Rows (Narrow Grip): 5x10
B1. Cable Rope Tricep Pushdowns: 4x25 B1. Band Tricep Pushdowns: 4x40
B2. Band Pull-Aparts: 4x15 B2. Cross-Arm Hammer Curls: 4x10 each arm
C. Alternating Dumbbell Bicep Curls: 4x8 each arm C. Supinated Alternating Bicep Curls: 3x10 each arm
*Light, controlled, stretch at bottom

Notes for the Week:


*Follow the RPE Instructions and start light. Use these first weeks to establish consistency and build momentum for
*Track your top numbers from your primary movements, this is very important.
*AMRAP = As many reps as possible
*Assistance Movements with "1" and "2" are superset together

Week 2 - Block 1
Day 1 Day 2
Primary Movement Weight Reps Primary Movement Weight Reps
Work up to set of 3 (RPE 8 -
Close Grip Incline Bench 4x5 with weight from week 1
Strict Overhead Press something you could do 5-6
if you went all out) Press (+1 set)

Supplemental Movement Sets Reps Supplemental Movement Sets Reps


3 6 3 10
Strict OHP Volume JM Press
85% of Primary Weight RPE 8
Assistance Movements Sets Reps Assistance Movements Sets Reps
A. Chin-Ups (wide): 4 sets AMRAP (2 reps in tank each set) A. Seated Cable Rows (Narrow Grip): 5x10
B1. Cable Rope Tricep Pushdowns: 4x25 B1. Band Tricep Pushdowns: 4x40
B2. Band Pull-Aparts: 4x15 B2. Cross-Arm Hammer Curls: 4x10 each arm
C. Alternating Dumbbell Bicep Curls: 4x8 each arm C. Supinated Alternating Bicep Curls: 3x10 each arm
*Light, controlled, stretch at bottom

Notes for the Week:


Week 3 - Block 1
Day 1 Day 2
Primary Movement Weight Reps Primary Movement Weight Reps
Work up to the weight you
Close Grip Incline Bench 5x5 with weight from week 1
Strict Overhead Press used for week 1, but for a
set of 6-8 reps. Press (+1 set)

Supplemental Movement Sets Reps Supplemental Movement Sets Reps


3 10 3 15
Strict OHP Volume JM Press
85% of Primary Weight Increase Week 1 Weight
Assistance Movements Sets Reps Assistance Movements Sets Reps
A. Chin-Ups (wide): 4 sets AMRAP (2 reps in tank each set) A. Seated Cable Rows (Narrow Grip): 5x10
B1. Cable Rope Tricep Pushdowns: 4x25 B1. Band Tricep Pushdowns: 4x40
B2. Band Pull-Aparts: 4x15 B2. Cross-Arm Hammer Curls: 4x10 each arm
C. Alternating Dumbbell Bicep Curls: 4x8 each arm C. Supinated Alternating Bicep Curls: 3x10 each arm
*Light, controlled, stretch at bottom

Notes for the Week:

Week 4 - Block 1
Day 1 Day 2
Primary Movement Weight Reps Primary Movement Weight Reps

Work up to set of 2 (RPE 9) - Close Grip Incline Bench 6x5 with weight from week 1
Strict Overhead Press 1 rep in the tank Press (+1 set)

Supplemental Movement Sets Reps Supplemental Movement Sets Reps


3 2 3 10
Strict OHP Volume JM Press
85% of Primary Weight Increase Week 2 Weight
Assistance Movements Sets Reps Assistance Movements Sets Reps
A. Chin-Ups (wide): 4 sets AMRAP (2 reps in tank each set) A. Seated Cable Rows (Narrow Grip): 5x10
B1. Cable Rope Tricep Pushdowns: 4x25 B1. Band Tricep Pushdowns: 4x40
B2. Band Pull-Aparts: 4x15 B2. Cross-Arm Hammer Curls: 4x10 each arm
C. Alternating Dumbbell Bicep Curls: 4x8 each arm C. Supinated Alternating Bicep Curls: 3x10 each arm
*Light, controlled, stretch at bottom

Notes for the Week:


Week 5 - Block 2
Day 1 Day 2
Primary Movement Weight Reps Primary Movement Weight Reps
Perform 3 sets of 8 with Work up to set of 5 (RPE 7: 3 reps in
Strict Overhead Press 90% of your top weight Z Press (from rack safeties) the tank), then perform 2 more sets
from Week 3. with that weight (3x5)
Supplemental Movement Sets Reps Supplemental Movement Sets Reps
3 10 Push-Ups (feet elevated 6-10 inches - if 3 8 to 20
Strict OHP Volume possible) Slow/Controlled
85% of Primary Weight All sets RPE 9 (rep in tank)
Assistance Movements Sets Reps Assistance Movements Sets Reps
A. Chin-Ups (wide): 5 sets AMRAP (2 reps in tank each set) A. Meadows Rows: 4x10 each arm
B1. Overhead Rope Tricep Extensions: 4x15 (light) B1. Band Tricep Pushdowns: 4x50
B2. YT Dumbbell Raises (chest on incline bench): 4x12 B2. Dumbbell Hammer Curls: 4x12
*12 reps each direction C. Supinated Alternating Bicep Curls: 3x12 each arm
C. Rope Cable Bicep Curls: 4x15 *Light, controlled, stretch at bottom

Notes for the Week:

Week 6 - Block 2
Day 1 Day 2
Primary Movement Weight Reps Primary Movement Weight Reps

Work up to set of 3 (RPE 9) - 4x5 with weight from week 1


Strict Overhead Press Beat Week 2 Weight.
Z Press (+1 set)

Supplemental Movement Sets Reps Supplemental Movement Sets Reps


3 6 4 8 to 20
Strict OHP Volume Push-Ups (feet elevated)
85% of Primary Weight All sets RPE 9 (rep in tank)
Assistance Movements Sets Reps Assistance Movements Sets Reps
A. Chin-Ups (wide): 5 sets AMRAP (2 reps in tank each set) A. Meadows Rows: 4x10 each arm
B1. Overhead Rope Tricep Extensions: 4x15 (light) B1. Band Tricep Pushdowns: 4x50
B2. YT Dumbbell Raises (chest on incline bench): 4x12 B2. Dumbbell Hammer Curls: 4x12
*12 reps each direction C. Supinated Alternating Bicep Curls: 3x12 each arm
C. Rope Cable Bicep Curls: 4x15 *Light, controlled, stretch at bottom

Notes for the Week:


Week 7 - Block 2
Day 1 Day 2
Primary Movement Weight Reps Primary Movement Weight Reps
Perform 3 sets of 5 with
5x5 with weight from week 1
Strict Overhead Press 90% of Week 1 weight Z Press (+1 set)
(deload)
Supplemental Movement Sets Reps Supplemental Movement Sets Reps
5 8 to 20
No Movement this Week Push-Ups (feet elevated)
RPE 8 (2 reps in tank)
Assistance Movements Sets Reps Assistance Movements Sets Reps
A. Chin-Ups (wide): 5 sets AMRAP (2 reps in tank each set) A. Meadows Rows: 4x10 each arm
B1. Overhead Rope Tricep Extensions: 4x15 (light) B1. Band Tricep Pushdowns: 4x50
B2. YT Dumbbell Raises (chest on incline bench): 4x12 B2. Dumbbell Hammer Curls: 4x12
*12 reps each direction C. Supinated Alternating Bicep Curls: 3x12 each arm
C. Rope Cable Bicep Curls: 4x15 *Light, controlled, stretch at bottom

Notes for the Week:

Week 8 - Block 2
Day 1 Day 2
Primary Movement Weight Reps Primary Movement Weight Reps
Work up to Double (beat week 4
6x5 with weight from week 1
Strict Overhead Press weight), then if you feel good, Z Press (+1 set)
work up to heavy single.
Supplemental Movement Sets Reps Supplemental Movement Sets Reps
3 2 6 8 to 20
Strict OHP Volume Push-Ups (feet elevated)
85% of Primary Weight RPE 8 (2 reps in tank)
Assistance Movements Sets Reps Assistance Movements Sets Reps
A. Chin-Ups (wide): 5 sets AMRAP (2 reps in tank each set) A. Meadows Rows: 4x10 each arm
B1. Overhead Rope Tricep Extensions: 4x15 (light) B1. Band Tricep Pushdowns: 4x50
B2. YT Dumbbell Raises (chest on incline bench): 4x12 B2. Dumbbell Hammer Curls: 4x12
*12 reps each direction C. Supinated Alternating Bicep Curls: 3x12 each arm
C. Rope Cable Bicep Curls: 4x15 *Light, controlled, stretch at bottom

Notes for the Week:

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