BEER & BENCH CLUB - Powerbuilding For Degenerates
Beer & Bench Club
Powerlifting, BodybuildingWelcome to the Beer & Bench Club, where the mission is simple — get strong as hell, look like you actually lift, and have a damn good time doing it.
This is powerbuilding for the working man — built for lifters who clock out, crack a beer, and still hit the gym like it owes them money.
Whether you’re training in your garage, a small-town gym, or a barbell graveyard, this program will pack on muscle, build real strength, and give you the kind of chest that makes T-shirts cry.
💪 What You’ll Get: • 5 days a week of powerbuilding programming (strength + size) • RPE-based progressions to push limits smartly • Warm-ups + finishers built to break plateaus • Optional 6th “Beer & Burnout” day for psychos who want more
🧠 Who It’s For: • Blue-collar lifters who don’t make excuses • Guys who train hard, work harder, and enjoy a cold one after • Anyone who wants to look jacked and strong — not “influencer shredded”
⚙️ Expect Results: • Bigger bench. • Thicker chest, arms, and shoulders. • Grit that carries outside the gym.
“We don’t chase perfection — we chase PRs and cold beers.”
Join the club. Beer & Bench Club — only on TrainHeroic.
A
Stationary Bike
1 x 5:00
B
Air Squat
2 x 20
C
Back Squat
5 x 5 @ 7
D
Front Squat
3 x 6 @ 7
E
Romanian Deadlift
4 x 8 @ 7
F
Walking Lunges
3 x 12 @ 8
G
Standing Barbell Calf Raise
4 x 15
H
Weighted Plank Hold
3 x 1:00
Conditioning
I
Lower body circuit
20 Bodywight squats + 10 Jump squats + 30 second plank
A1
Band Pull-Apart
2 x 20
A2
Push-Up
2 x 20
A3
Tricep Pushdown
2 x 20
B
Bench Press
5 x 5 @ 7
C
Incline DB Bench Press
3 x 8
D
DIPS
3 x 10
E
Barbell Row
4 x 8
F
Band Face Pull
3 x 20
G
Tricep Pushdown
3 x 15
H
Push-Up
3 x MAX
A
Pull-Up
4 x 8
B
Seated Cable Row
4 x 12
C
Chest-Supported DB Row
3 x 15
D
Barbell Bicep Curl
4 x 10
E
Hammer Curl
3 x 12
F
Seated Incline DB Curls
3 x 12
G
Standing DB Reverse Curl
3 x 20
A
Stationary Bike
1 x 5:00
B
Straight Leg Deadlift
3 x 20
C
Deadlift
3 x 5 @ 6, 7, 8
D
Deficit Deadlift
3 x 6
E
Hip Thrust
4 x 10
F
Lying Leg Curl
4 x 15
G
Barbell Shrug
4 x 12
H
Hanging Leg Raise
3 x 15
I
KB swings
3 x 20
A
Band Pull-Apart
3 x 20
B
DB Military Press
2 x 20
C
Shoulder Press
4 x 6 @ 8
D
DB SIDE RAISES
4 x 15
E
Rear Delt Flyes
4 x 20
F
Barbell Bicep Curl
3 x 10
G
Skull Crushers
3 x 10
H1
Cable curls
3 x 15
H2
Tricep Pushdown
3 x 15
I1
Hammer Curl
3 x 12
I2
Skull Crusher
3 x 12
I3
DIPS
3 x 12
A1
Sled Push
3 x 1:00
A2
DB Farmer's Walk
3 x 1:00
A3
TIRE FLIP
3 x 1:00
B1
Seated Chest Press
4 x 20
B2
Hammer Curl
4 x 20
B3
Skull Crusher
4 x 20
Huck Finn
My name is Huck Finn. Most people know me from my wild videos on social media. I’ve bench 523lbs at 198 in completion and totaled 2028 at 220. If there’s one thing I k now it’s How to get strong and look good naked.
Anyone who wants to look jacked and strong — not “influencer shredded”
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