V23 Athletics
Powerlifting, Strongman, Functional Fitness, Bodybuilding, FootballThis program is designed for the athlete that needs to increase their horizontal and vertical pressing strength. (aka, get jacked to the tits).
This 4 week/ 4x per week accumulation program is designed to increase the bench press, push press, and pulling strength, while elements of functional bodybuilding and high volume finishers aid in destroying weaknesses, adding symmetry, and helping that shirt fit a little tighter around the chest and arms.
This program (when combined with Press 2) has been successfully utilized to add as much as 40lbs to an athletes (intermediate) bench press and 30# lifetime PR in the push press.
Please do your research on proper bench press mechanics before starting a program like this, or reach out to us and we can help provide the resources to assure proper mechanics when following a high volume program such as this.
Features4 sessions per week
Must use App app to view and log training
Program Training
A. Warm-up
A
3 rounds of: 5 inchworm/cobra 5 low lunge w/ thoracic spine rotation Banded Delt Warm-up 5 push-ups + 5 plyo push-ups 10 KB High Pulls
B
Bench Press
4 x 8 @ 60 %
C
Bench Press
3 x 10
D
Close Grip Bench Press
3 x 10
E1
DB Roll Back Press
3 x 15
E2
DB Lateral Raise
3 x 15
E3
Reverse Flys
3 x 15
Finisher
F
Banded Tricep Extensions - 1x200
A. REST
A
A. Prep
A
Aggressive Foam Roll - Lats CrossOver Symmetry Activation Protocol
B
Weighted Strict Pullup
3 x 12
C1
Inverted Row
C2
DB Bicep Curls
3 x 20
Finisher
D
Banded Pull Aparts - 1x150
A. Prep
A
CrossOver Symmetry Activation 2x20 Bandbell Press / Earthquake 2x30 Band Pull-Aparts
B
Bench Press
5 x 5 @ 70 %
C1
Alternating DB Bench Press
3 x 15
C2
Shoulder Press
3 x 5 @ 65, 67, 70 %
C3
Half-Kneeling KB Press
3 x 15
C4
Tricep Pushdown
3 x 15
D
Band Face Pull
1 x 100
A. REST
A
A. Prep
A
Plyo Push-ups 3 x 4-5 reps Bent Over Rows 3 x 12-15
B
Bench Press
4 x 3
C
Push Press
3 x 3 @ 65, 67, 70 lb
D1
1-Arm DB Row
3 x 15
D2
DB Lateral Raise
3 x 15
D3
Rear Delt Flyes
3 x 15
Finisher
E
Tabata (:20s on/:10s off) - KB Floor Press *KB's must be locked out during rest portion, do NOT drop!*
