How it works
We don’t want you to get severe shoulder pain a few years down the road. So bench with your elbows tucked near your sides and your back arched. This takes a lot of pressure off your shoulders and gets your triceps more involved, making for safer and stronger bench pressing. You’re going to be training heavier than you’re probably used to. Sets of three reps on your main exercise of the day is ideal for quick strength gains (although you may have to go a little lighter if you haven’t trained in this range before—see below). The program works the whole body, which is crucial for maintaining balance and sparking overall growth.
Directions
Perform each workout once a week for eight weeks. Rest at least a day between each session. Each workout will take about 35 minutes.
Perform each exercise as straight sets, completing all the prescribed sets for one exercise before moving on to the next. If you have never trained with three reps per set before on your main lifts (this is a weight that’s so heavy it limits you to only three reps), spend two weeks training with five reps per set to start getting acclimated. Try to increase the poundages you use on the first exercise of each workout every week except during Week 4. That week, use light weights and perform 12 reps on every exercise—do not take these sets to failure. Repeat this cycle for the entire eight-week program.
