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

Remember guys, once you reach the top end of that set, increase the load

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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

Remember guys, once you reach the top end of that set, increase the load

Read More

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

Remember guys, once you reach the top end of that set, increase the loadremember guys, once you reach the top end of that set, increase the load

Read More

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

remember guys, once you reach the top end of that set, increase the load

Read More

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

remember guys, once you reach the top end of that set, increase the load

Read More

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

Read More

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

Read More

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

Read More

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

Read More

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

Read More

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

Read More

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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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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