Physiqz Powerlift Bench Press Pyramid: Instructions

Physiqz Powerlift Bench Press Pyramid
Instructions
To get started, fill in the following information in the highlighted cells:
Your 1 Rep Max (1RM) value for the bench press.
Each Sheet offers a different program plan, 4, 6, 8, and 10 weeks. To schedule a 12 week bench pr
plan. This will provide you with two max fatigue phases, two high volume stages, two super-comp
Enter Your 1RM for the lifts:
Bench Press 100 A note about the isolation

There are no specific isolation move
Weight Type Pounds exercises as often as possible to targ
If you find that the main movement
just treat the isolation sets as active
You should ideally be rotating betwe
Copyright © 2019 Physiqz.com. All Rights Reserved.

ule a 12 week bench press program, the best option is to do two cycles of the 6-week
stages, two super-compensation phases, and two max-out phases.
bout the isolation exercises:

specific isolation movements listed. Variety is the key here—choose different
ften as possible to target your bench muscles that are lagging the most.
at the main movement and accessory movement is leaving you drained and fatigued,
isolation sets as active recovery and use light weight.
eally be rotating between chest, shoulder, and back movements.
4-Week Program
Week 1
Monday Sets Reps Weight Tuesday Sets Reps Weight Wednesday
Flat Barbell BP 3 3 70 Flat Barbell BP 3 3 70 Flat Barbell BP
Slingshot CG BP 3 6 70 Standing Barbell OP 3 6 70 Slingshot CG BP
Isolation #1 3 20 70 Isolation #1 3 20 70 Isolation #1
Isloation #2 3 20 70 Isloation #2 3 20 70 Isloation #2
Week 2
Flat Barbell BP 3 3 75 Low Pin Press 3 6 75 High Pin Press
Week 3
Flat Barbell BP 3 3 80 Slingshot CG BP 3 12 80 Standing Barbell OP
Week 4
Flat Barbell BP 10 3 85 Flat Barbell BP 5RM Rest
Slingshot CG BP AMRAP 85 Standing Barbell OP AMRAP
Slingshot AMRAP
Sets Reps Weight Thursday Sets Reps Weight Friday Sets Reps Weight
3 3 70 Flat Barbell BP 3 3 75 Flat Barbell BP 3 3 75
3 6 70 Standing Barbell OP 3 6 75 Slingshot CG BP 3 6 75
3 20 70 Isolation #1 3 20 75 Isolation #1 3 20 75
3 20 70 Isloation #2 3 20 75 Isloation #2 3 20 75
3 3 75 Flat Barbell BP 3 3 80 Flat Barbell BP 3 3 80
3 6 75 Low Pin Press 3 3 80 Slingshot CG BP 3 3 80
3 3 80 Flat Barbell BP 3 3 85 Hip Pin Press 3 3 105
3 12 80 Slingshot CG BP 3 10 85
Rest MAX OUT
MAX OUT
Saturday Sunday
Rest Rest
Saturday Sunday
Rest Rest
Saturday Sunday
Rest Rest
Saturday Sunday
Rest Rest
6-Week Program
Week 1
Monday Sets Reps Weight Tuesday Sets Reps Weight Wednesday Sets
Flat Barbell BP 3 3 70 Flat Barbell BP 3 3 70 Flat Barbell BP 3
Slingshot CG BP 3 8 70 Standing Barbell OP 3 6 70 Slingshot CG BP 3
Isolation #1 3 20 70 Isolation #1 3 20 70 Isolation #1 3
Isloation #2 3 20 70 Isloation #2 3 20 70 Isloation #2 3
Week 2
Flat Barbell BP 3 3 75 Low Pin Press 3 6 75 High Pin Press 3
Week 3
Flat Barbell BP 3 3 80 Slingshot CG BP 3 12 80 Standing Barbell OP 3
Week 4
Flat Barbell BP 10 3 85 Rest Rest
Slingshot CG BP AMRAP 85
Week 5
Isolation #1 1 20 80
Isloation #2 1 20 80
Week 6
High Pin Press 3 3 105 Rest Rest
Reps Weight Thursday Sets Reps Weight Friday Sets Reps Weight
3 70 Flat Barbell BP 3 3 70 Flat Barbell BP 3 3 70
6 70 Standing Barbell OP 3 3 70 Slingshot CG BP 3 3 70
20 70 Isolation #1 3 20 70 Isolation #1 3 20 70
20 70 Isloation #2 3 20 70 Isloation #2 3 20 70
6 75 Low Pin Press 3 3 75 High Pin Press 3 3 75
12 80 Slingshot CG BP 3 10 80 Standing Barbell OP 3 10 80
Flat Barbell BP 10 3 85 Rest
Standing Barbell OP AMRAP 85
Flat Barbell BP 5RM
Rest MAX OUT
MAX OUT
Saturday Sunday
Rest Rest
Saturday Sunday
Rest Rest
Saturday Sunday
Rest Rest
Saturday Sunday
Rest Rest
Saturday Sunday
Rest Rest
Saturday Sunday
Rest Rest
8-Week Program
Week 1
Week 2
Week 3
Week 4
Slingshot CG BP AMRAP
Week 5
Flat Barbell BP 3 1 90 Flat Barbell BP 3 3 83 Rest
Flat Barbell BP 5 3 80 Slingshot CG BP 3 8 83
Isolation #1 3 20 80 Isolation #1 3 20 83
Isloation #2 3 20 80 Isloation #2 3 20 83
Week 6
Flat Barbell BP 5 1 88 Slingshot CG BP 3 6 83
Isolation #1 3 20 Isolation #1 3 20 83
Isloation #2 3 20 Isloation #2 3 20 83
Week 7
Week 8
Standing Barbell OP AMRAP
High Pin Press 3 3 100 Flat Barbell BP 3 3 83
Isolation #1 1 20 80 Slingshot CG BP 3 8 83
Isloation #2 1 20 80 Isolation #1 3 20 83
Flat Barbell BP 3 3 83 Flat Barbell BP 3 3 83
Slingshot CG BP 3 6 83 Standing Barbell OP 3 6 83
Isolation #1 3 20 83 Isolation #1 3 20 83
Isloation #2 3 20 83 Isloation #2 3 20 83
Flat Barbell BP 5RM
Rest MAX OUT
MAX OUT
Saturday Sunday
Rest Rest
Saturday Sunday
Rest Rest
Saturday Sunday
Rest Rest
Saturday Sunday
Rest Rest
Saturday Sunday
Rest Rest
Saturday Sunday
Rest Rest
Saturday Sunday
Rest Rest
Saturday Sunday
Rest Rest
10-Week Program
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Isolation #1 3 20 Isolation #1 3 20
Isloation #2 3 20 Isloation #2 3 20
Week 8
Week 9
Isolation #1 1 20
Isloation #2 1 20
Week 10
Flat Barbell BP 3 3 85 Flat Barbell BP 3 3 85
Isolation #1 3 20 Isolation #1 3 20
Isloation #2 3 20 Isloation #2 3 20
Flat Barbell BP 5RM
Isolation #1 1 20
Isloation #2 1 20
Rest MAX OUT
MAX OUT
Saturday Sunday
Rest Rest
Saturday Sunday
Rest Rest
Saturday Sunday
Rest Rest
Saturday Sunday
Rest Rest
Saturday Sunday
Rest Rest
Saturday Sunday
Rest Rest
Saturday Sunday
Rest Rest
Saturday Sunday
Rest Rest
Saturday Sunday
Rest Rest
Saturday Sunday
Rest Rest

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Physiqz Powerlift Bench Press Pyramid

Enter Your 1RM for the lifts:

Bench Press 100 A note about the isolation

Copyright © 2019 Physiqz.com. All Rights Reserved.

bout the isolation exercises:

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