Playmakers (TPGTRAINING)

Strength & Conditioning, General Fitness, Powerlifting
Coach
Travis Grimes

Strength...total body program specifically tailored to improve bench press (4 days per week)

Features
4 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 4-week program
Monday
Blowing Up Your Bench: Week 1 Day 1

A

Bench Press

5, 5, 5, 4, 4 @ 60, 70, 75, 80, 80 %

B1

Back Squat

4 x 3 @ 60, 65, 70, 75 %

B2

Chin-Up

4 x 3

C1

Chest-Supported DB Row

3 x 10

C2

DB Pullover

3 x 5

D

Banded Tricep Pushdown

4 x 25

E1

DB Shrug

3 x 20

E2

Barbell Bicep Curl

3 x 10

Tuesday
Blowing Up Your Bench: Week 1 Day 2

A

Shoulder Press

4 x 5

B1

Close Grip Bench Press

3 x 10

B2

1-Arm DB Row

3 x 5

C1

Rear Delt Flyes

3 x 20

C2

Barbell Upright Row

3 x 20

D

Skull Crushers

10, 10, 5, 5, 5

E1

Hammer Curl

4 x 25

E2

Band Over the Tops

4 x 25

E3

DB Rotations

4 x 25

Thursday
Blowing Up Your Bench: Week 1 Day 3

A

Incline DB Bench Press

3 x 10

B1

Front Squat

3 x 4

B2

Pull-Up

3 x 3

C

Bent Over Row

4 x 10

D

DB Overhead Tricep Extension

3 x 20

E1

Barbell Shrug

3 x 10

E2

Barbell Bicep Curl

3 x 10

Friday
Blowing Up Your Bench: Week 1 Day 4

A

Bench Press

3 x 10 @ 55, 60, 65 %

B

One-Arm DB Bench Press

3 x 5

C1

DB Lateral Raise

3 x 10

C2

Standing Curl + Press

3 x 10

D

Skull Crushers

10, 10, 5, 5, 5

E1

Hammer Curl

4 x 25

E2

Band Over the Tops

4 x 25

E3

DB Rotations

4 x 25

Blowing Up Your Bench