This is a 6 week cycle designed for the athlete that wants to put on upper body size and strength. This cycle focusing on both frequency and volume on both the Bench Press and the Military Press. This program can be run in one of two ways.
An accessory program that can be run concurrently with another program that has limited upper body work. Possible options would include: The Foundation, The Foundation II, Corrective Squat, Arm Hypertrophy, Rock Solid
If you were to run it this way you would just do Parts (1) and (2) from each training session (primary push and pull and then whatever additional cycle you are running as written.
This can be run as a standalone program. The primary goal is establishing an upper body strength foundation, so any additional work will strictly be maintenance.
Suggested Programs Prior:
Suggested Programs After:
- Yoked for more Hypertrophy
- Maxxx Gainz for more strength
Suggested training frequency:
- 3 days per week
- Bench Press 1 RM
- Military 1 RM
- Max Reps Pull Ups
- Plates, metal or bumper
- Squat Rack
- Rower, Assault Bike, or Track