Capacity Code: Week 7 Program

Day 1: Upper Body

A: Incline Barbell Bench Press

Build to a heavy 6-10 reps (top set)

Rest 2:00

1x 10-15 @lighter than your top set

Ideally this is the same weight as last week

For both sets, select a weight that falls within the rep scheme and you fail before you reach the top of the rep range

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brian mazza
Capacity Code: Week 6 Program

Week 6 Program

Day 1: Upper Body

A: Incline Barbell Bench Press

Build to a heavy 8-12 reps (top set)

Rest 2:00

1x 10-15 @lighter than your top set

For both sets, select a weight that falls within the rep scheme and you fail before you reach the top of the rep range

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brian mazza
Capacity Code: Week 5 Program

Week 5 Program

Day 1: Upper Body

A: Incline Barbell Bench Press

Build to a heavy 8-12 reps (top set)

Rest 2:00

1x 10-15 @lighter than your top set

For both sets, select a weight that falls within the rep scheme and you fail before you reach the top of the rep range

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brian mazza
Capacity Code: Week 4 Program

Week 4 Program

Day 1: Upper Body

A: Incline Barbell Bench Press

Build to a heavy 8-12 reps (top set)

Rest 2:00

1x 10-15 @lighter than your top set

For both sets , select a weight that falls within the rep scheme and you fail before you reach the top of the rep range

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brian mazza
Capacity Code: Week 3 Program

Week 3 Program

Day 1: Upper Body

A: Incline Barbell Bench Press

Build to a heavy 8-12 reps (top set)

Rest 2:00

1x 10-15 @lighter than your top set

For both sets , select a weight that falls within the rep scheme and you fail before you reach the top of the rep range

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brian mazza
Capacity Code: Week 2 Program

Week 2 Program

Day 1: Upper Body

A: Incline Barbell Bench Press

Build to a heavy 8-12 reps (top set)

Rest 2:00

1x 10-15 @lighter than your top set

For both sets, select a weight that falls within the rep scheme and you fail before you reach the top of the rep range

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brian mazza
Capacity Code: Week 1 Program

Week 1 Program

Important Notes : 

  • Each set should be taken to failure 

  • If there isn’t a given rest, rest as long as you need 

  • When working towards a top set. Perform warm up sets of 5 building to the weight that you will use for the set

  • A superset means you perform both movements back to back without resting between them!

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brian mazza
From The Founder, Brian Mazza

The Best Way to Grow Confidence Is Through Competence

Confidence is not a gift, it is a skill. Too many people wait for it to appear before they take action, but that is backwards. The truth is this: the fastest way to grow confidence is by becoming ruthlessly competent.

Competence builds proof. Proof stacks into belief. And belief is the root of confidence.

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brian mazza