EXPLOSIVE

BENCH
PROGRAM
Schedule Breakdown
& Training Outline
DAY 1 Hypertrophy- Workout Schedule:
Full Workout Strength 1. Workout Length: 1:25 Minutes
Overview “Moderate 2. Warm-Up 10 Minutes
Click HERE Resistance” 3. Full Body Training 1:15 Minutes

Day 1 Hypertrophy Percentages for Main Lift (A1)

Weekly Progressions: 8 Reps Per Set (5 Sets Total)
Week 1: 62.5%/65%/67.5/70%/72.5% of 1 Rep Max
Week 2: 65%/68%/70%/72.3%/75% of 1 Rep Max
Week 3: 68%/70%/72.3%/75%/78.5% of 1 Rep Max
Week 4: 70%/72.3%/75%/78.5%/80% of 1 Rep Max

Block 1: A3- Board Bench Press Burnout

• To be started after you have competed 5 sets of A1 & A2
• Every week do 60-65% of your 1RM- looking
to increase more reps per board

Rest Chart Between Each Board

• Advanced Athletes- 30 Seconds Rest
• Intermediated Athletes -45 Seconds Rest
• Less Experienced Athletes – 1 Minute Rest

Safety Rules:
• Always stick to the percentages given each
week to maximize your performance!
• Always use a spotter and safety bars when
preforming the bench press
• Move the bar with aggression, intent
and with total body tension!

Training Guidelines:
• Complete All Sets in that Block before moving
on to the Next Block!
• Complete in Block Order (Super Sets and Tri-Sets)
with the exact prescribed rest time between Exercises
• Follow the Exact (Sets & Reps) for each exercise with the
prescribed Rest Between Sets to maximize efficiency!
• Click on Exercises for Video Demonstration and Execution

BENCH TRAINING PROGRAM

DAY 2 Speed-Dynamic Workout Schedule
Full Workout Method “High 1. Workout Length: 1:25 Minutes
Overview Velocity” 2. Warm-Up 10 Minutes
Click HERE 3. Full Body Training 1:15 Minutes

Day 2 Dynamic Method “Band Resistance” Percentages

for Main Lift (A1) Weekly Progressions: 3 Reps Per Set
(5 Sets Total)
Week 1: 30% of 1RM + Light Band Tension
Week 2: 30% of 1RM + Light Band Tension
Week 3: 35% of 1 RM + Light Band Tension
Week 4: 40 % of 1RM + Light Band Tension

Safety Rules:
• Always stick to the percentages given
each week to maximize your performance!
• Always use a spotter and safety bars
when preforming the bench press
• Move the bar with aggression, intent
and with total body tension!

Training Guidelines:
• Complete All Sets in that Block before
moving on to the Next Block!
• Complete in Block Order (Super Sets and Tri-Sets)
with the exact prescribed rest time between Exercises
• Follow the Exact (Sets & Reps) for each exercise with the
prescribed Rest Between Sets to maximize efficiency!
• Click on Exercises for Video Demonstration and Execution

BENCH TRAINING PROGRAM

DAY 3 High Volume Workout Schedule:
Full Workout “Muscular 1. Workout Length: 1:25 Minutes
Overview Endurance” 2. Warm-Up 10 Minutes
Click HERE 3. Full Body Training 1:15 Minutes

Day 3 High Volume Percentages for Main Lift (A1)

Weekly Progressions: 15-20 Reps Per Set (3 Sets Total)
Week 1: 50-55% of 1 Rep Max
Week 2: 50-55% of 1 Rep Max
Week 3: 55-60% of 1 Rep Max
Week 4: 55-60% of 1 Rep Max

Block 1: A3- Incline Barbell Bench Press Burnout

• To be started after you have competed 5 sets of A1 & A2
• Every week do 55-60% of your 1RM- looking to increase reps
every week!

Safety Rules:
• Always stick to the percentages given
each week to maximize your performance!
• Always use a spotter and safety bars when
preforming the bench press
• Move the bar with aggression, intent
and with total body tension!

Training Guidelines:
• Complete All Sets in that Block before
moving on to the Next Block!
• Complete in Block Order (Super Sets and Tri-Sets)
with the exact prescribed rest time between Exercises
• Follow the Exact (Sets & Reps) for each exercise with the
prescribed Rest Between Sets to maximize efficiency!
• Click on Exercises for Video Demonstration and Execution

BENCH TRAINING PROGRAM

SATURDAY REST - Performance Benefits
& SUNDAY Full Recovery Exercising places a tremendous amount of strain on the
body! When you exercise, you tear muscle fibers, which the
body must repair in order to make you stronger! In order to
do this, your body must have time to recover! The body does
not grow stronger or build endurance while your exercising!
It’s the period after your workout when your body makes all of
these changes! If you want to see any performance benefits,
its “VITAL” to give your body time to Repair itself or your
performance will not improve! In Fact, your performance will
likely suffer and plateau, leading to injuries!

BENCH TRAINING PROGRAM

 DAY 1
Hypertrophy-Strength
“Moderate Resistance” < Back to Schedule

Click Here for Warm-Up

Exercise Warm-Up & Activation

Order Development Sets Reps

Med Ball Upper Body Roll-Outs

2-3 Minutes
Warm-Up #1 + 1
Per Side
Full Video on How to Roll-Out Upper Body

20-30 Seconds
Warm-Up #2 Upper Body Band Distraction 1
Per Side

Internal and External 8-10 Reps

Warm-Up #3 1
Shoulder Rotation Per Side

Warm-Up #4 Band Pull-Aparts 1 15-20 Reps

5x Per Side
Warm-Up #5 Med Ball Stabilization Push-Ups 1
(10 Total)

Warm-Up #6 Explosive Med Ball Throw Circuit 2 5 Per Exercise

BENCH TRAINING PROGRAM

Exercise Main Lift Percentage Rest
Order Exercises Sets Reps Per Set/Notes Time

BLOCK #1 Super-Set

A1 Bench Press 5 8x Warm-Up to Percentages Rest 30 Seconds

"Full Bench Press" See Percentages Before Starting A2
Set-Up Video (Click) prescribed in the Overview
for each week!
Click for Demo

A2 Chest 5 8x Choose a Weight You Can 2-3 Minutes Per Set

Support Row Handle for 8 Reps with
Great Form & Technique
Click for Demo

A3 Board Bench 1 AMRAP 3 Phase Board Press Rest Chart Between

To be Press Burnout 60-65% of 1 RM Each Board
started "Full Board Press" (Same Percentage Advanced Athletes - 30 Sec
after Set-Up Video (Click) Each Week) Intermediated Athletes - 45 Sec
you have Less Experienced – 1 Minute
completed Click for Demo
5 Sets of
A1 & A2

BENCH TRAINING PROGRAM

Exercise Accessory Percentage Rest
Order Lift Sets Reps Per Set/Notes Time

BLOCK #2 Super-Set

B1 Pull – Ups 3 8x Choose a Weight You Can Rest 30 Seconds

(Change Grip Handle for 8 Reps with Before Starting B2
Every Round) Great Form & Technique

Click for Demo

B2 DB Bench Press 3 8x Choose a Weight You Can 2.5 Minutes

(Neutral Grip) Handle for 8 Reps with Per Set
Great Form & Technique
Click for Demo

BLOCK #3 Super-Set

C1 Dips 3 8x Choose a Weight You Can Rest 30 Seconds

Handle for 8 Reps with Before Starting C2
Click for Demo Great Form & Technique

C2 Lat Pull-Down 3 8x Choose a Weight You Can 1.5- 2 Minutes

Handle for 8 Reps with Per Set
Click for Demo Great Form & Technique

BENCH TRAINING PROGRAM

Exercise Accessory Percentage Rest
Order Lift Sets Reps Per Set/Notes Time

BLOCK #4 Super-Set

D1 Incline DB 3 8x Choose a Weight You Rest 30 Seconds

Bench Press Can Handle for 8 Reps Before Starting D2
with Great Form
Click for Demo & Technique

D2 Single Arm 3 8x Choose a Weight You 1.5- 2 Minutes

Lat Row Can Handle for 8 Reps Per Set
with Great Form
Click for Demo & Technique

BLOCK #5 Super-Set

E1 Incline Cable 3 8x Choose a Weight You Can Rest 30 Seconds

Chest Fly Handle for 8 Reps with Before Starting E2
Great Form & Technique
Click for Demo

E2 DB Y-Raises 3 15x Choose a Weight You Can 1.5 Minutes

Handle for 15 Reps with Per Set
Click for Demo Great Form & Technique

BENCH TRAINING PROGRAM

DAY 2
Speed-Dynamic
Method “High Velocity” < Back to Schedule

Click Here for Warm-Up

Exercise Warm-Up & Activation

Order Development Sets Reps

Med Ball Upper Body Roll-Outs

2-3 Minutes
Warm-Up #1 + 1
Per Side
Full Video on How to Roll-Out Upper Body

20-30 Seconds
Warm-Up #2 Upper Body Band Distraction 1
Per Side

Warm-Up #3 Cobra Raises 1 10 Reps

Warm-Up #4 Band Pull-Aparts 1 20 Reps

Warm-Up #5 Lying Prone Y-Raises 1 10 Reps

Warm-Up #6 Lying Explosive Med Ball Pass 2 6 Reps

BENCH TRAINING PROGRAM

Exercise Main Lift Percentage Rest
Order Exercises Sets Reps Per Set/Notes Time

BLOCK #1 Super-Set

A1 Explosive Speed 5 3x Warm-Up to Percentages Rest 30 Seconds

Bench Press See Percentages Before Starting A2
"Full Explosive Press prescribed in the Overview
Set-Up Video (Click) for each week!

Click for Demo

A2 Barbell Bent 5 5x Choose a Weight You Can 1.5 to 2 Minutes

Over Rows Handle for 8 Reps with Per Set
Great Form & Technique
Click for Demo

BLOCK #2 Super-Set

B1 Barbell Military 5 8x Choose a Weight You Can Rest 30 Seconds

Overhead Press Handle for 8 Reps with Before Starting B2
Great Form & Technique
Click for Demo

B2 Y-W-T Incline 5 5x Choose a Weight You Can 1.5-2 Minutes

Raises Each Handle for 5 Reps with Per Set
Great Form & Technique
Click for Demo

BENCH TRAINING PROGRAM

Exercise Accessory Percentage Rest
Order Lift Sets Reps Per Set/Notes Time

BLOCK #3 Super-Set

C1 Elevated Decline 3 20x Focus on getting Full range Rest 30 Seconds

Push-Ups of motion “Chest to Floor” Before Starting C2
Maintaining Form & Technique
Click for Demo

C2 DB High Rows 3 12x Choose a Weight You Can 1.5- 2 Minutes

Handle for 12 Reps with Per Set
Click for Demo Great Form & Technique

BLOCK #4 Tri-Set

D1 Barbell Skull 3 10/8/6 • As Heavy As Possible for No Rest- Straight

Crusher the Rep Range required to Next Exercise
each set
Click for Demo • Increase Weight Each Set
while focusing on form
and technique!

D2 Dumbbell 3 10/8/6 • As Heavy As Possible for No Rest- Straight

Hammer the Rep Range required to Next Exercise
Curls each set
• Increase Weight Each Set
Click for Demo while focusing on form
and technique!

BENCH TRAINING PROGRAM

D3 Standing 3 10/8/6 • As Heavy As Possible for 1.5- 2 Minutes
Dumbbell the Rep Range required Per Set
Lateral each set
Raises • Increase Weight Each Set
while focusing on form
Click for Demo and technique!

Exercise Accessory Percentage

Order Lift Sets Reps Per Set/Notes Rest Time

BLOCK #5 Tri-Set

E1 Cable Overhead 3 10/8/6 • As Heavy As Possible for No Rest- Straight

Tricep Extension the Rep Range required to Next Exercise
each set
Click for Demo • Increase Weight Each Set
while focusing on form
and technique!

E2 Dumbbell Seated 3 10/8/6 • As Heavy As Possible for No Rest- Straight

Concentrated Curl the Rep Range required to Next Exercise
each set
Click for Demo • Increase Weight Each Set
while focusing on form
and technique!

E3 Dumbbell Shrugs 3 10/8/6 • As Heavy As Possible for 1.5-2 Minutes

the Rep Range required Per Set
Click for Demo each set
• Increase Weight Each Set
while focusing on form
and technique!

BENCH TRAINING PROGRAM

 DAY 3
High Volume
“Muscular Endurance” < Back to Schedule

Click Here for Warm-Up

Exercise Warm-Up & Activation

Order Development Sets Reps

Med Ball Upper Body Roll-Outs

2-3 Minutes
Warm-Up #1 + 1
Per Side
Full Video on How to Roll-Out Upper Body

20-30 Seconds Per

Warm-Up #2 Upper Body Band Distraction 1
Side (1 Minute Max)

Warm-Up #3 TRX Horizontal Row & Open 1 8-10 Reps

Warm-Up #4 Face Pull with External Rotation 1 15-20 Reps

Warm-Up #5 Kettlebell Bottom Up Press 1 8-10x Per Side

BENCH TRAINING PROGRAM

Exercise Main Lift Percentage Rest
Order Exercises Sets Reps Per Set/Notes Time

BLOCK #1 Super-Set

A1 Incline Barbell 3+1 15-20x Warm-Up to Percentages Rest 30-45 Seconds

Bench Press See Percentages prescribed Before Starting A2
in the Overview for each week!
Click for Demo

A2 High Face Pull 3 12-15x Choose a Weight You Can 1.5 to 2 Minutes
Handle for 12-15 Reps with Per Set
Click for Demo Great Form & Technique

A3 Incline Barbell 1 AMRAP See Percentages prescribed Rest 5 Minutes Total

To be Bench Press in the Overview before Starting Block #2
started Burnout for each week
after
you have Click for Demo
completed
5 Sets of
A1 & A2

BENCH TRAINING PROGRAM

Exercise Accessory Percentage Rest
Order Lift Sets Reps Per Set/Notes Time

BLOCK #2 Super-Set

B1 Seated 3 15/12/10 • As Heavy As Possible for Rest 30 Seconds

Arnold Press the Rep Range required Before Starting B2
each set
Click for Demo • Increase Weight Each Set
while focusing on form
and technique!

B2 Seated 3 15/12/10 • As Heavy As Possible for 1.5-2 Minutes

Cable Row the Rep Range required Per Set
each set
Click for Demo • Increase Weight Each Set
while focusing on form
and technique!

BLOCK #3 Super-Set

C1 Push-Up 3 20 Focus on getting Full range Rest 30 Seconds

of motion “Chest to Floor” Before Starting C2
Click for Demo Maintaining Form
& Technique

C2 Supine Grip 3 15/12/10 • As Heavy As Possible for 1.5- 2 Minutes

Lat Pulldown the Rep Range required Per Set
each set
Click for Demo • Increase Weight Each Set
while focusing on form
and technique!

BENCH TRAINING PROGRAM

Exercise Accessory Percentage Rest
Order Lift Sets Reps Per Set/Notes Time

BLOCK #4 Super-Set

D1 Dumbbell 3 15/12/10 • As Heavy As Possible for the Rest 10 Seconds

Roll-Backs Rep Range required each set Before Starting D2
Skull Crushers • Increase Weight Each Set
while focusing on form and
Click for Demo technique!

D2 EZ Bar Curls 3 15/12/10 • As Heavy As Possible for 1.5- 2 Minutes

the Rep Range required Per Set
Click for Demo each set
• Increase Weight Each Set
while focusing on form and
technique!

BLOCK #5 Super-Set

E1 Cable Slant 3 10/10/10 • As Heavy As Possible for the Rest 1 Minute After
Curls 10 Sec Rep Range required each set Completing E1
Break • Decrease Weight Each Set Before going to E2
Click for Demo Between while focusing on form and
Each technique!

E2 Tricep Rope 3 10/10/10 • As Heavy As Possible for the Rest 2 Minutes

Extensions 10 Sec Rep Range required each set
Break • Decrease Weight Each Set
Click for Demo Between while focusing on form and
Each technique!

BENCH TRAINING PROGRAM