EPIC-METAL-CAVE
Inspired by Boris Sheikos Bench Specialization program we have converted it in to a 4+1 week program with 4 workouts each week and a Theoretical Max test at the end of the process.
we have changed some of the movement to fit a more functional training regime but kept the bench part intact as we know of it.
enjoy your lifts.
Features4 sessions per week
Must use App app to view and log training
Program Training
A
BB-PRESS-BENCH
5, 4, 3, 3, 3, 3, 3, 3, 3 @ 50, 60, 70, 70, 75, 75, 75, 75, 75 %
B
BB-SQUAT-BACK-HIGH
6 x 6 @ 40, 50, 60, 60, 60, 60 %
C
BB-PRESS-BENCH
5, 5, 4, 4, 4, 4 @ 50, 60, 70, 70, 70, 70 %
D1
BW-ABB-WHEEL
5 x 8
D2
DB2.FLYS-BENCH
5 x 8
A1
BB-PRESS-BENCH
3, 3, 4, 5, 6 @ 75, 75, 70, 60, 50 %
A2
BB-PRESS-BENCH
5, 5, 4, 4, 3, 3, 2, 2 @ 50, 60, 70, 70, 75, 75, 80, 80 %
B1
DB2-SPLIT-SQUAT-BULGARIAN_HANG
6 x 10
B2
BB-PRESS-BENCH_PIN-ELBOW
6 x 3
C1
BW-BACK-EXTENSION-W
5 x 8
C2
BW-DIPS
5 x 6
A
BB-PRESS-BENCH
5, 4, 3, 3, 2, 2, 2, 2, 2 @ 50, 60, 70, 70, 80, 80, 80, 80, 80 %
B
BB-SQUAT-BACK-HIGH
5, 4, 3, 3, 3, 3 @ 50, 60, 70, 70, 70, 70 %
C
BB-PRESS-BENCH
4, 4, 4, 3, 3, 3, 3, 3 @ 50, 60, 60, 65, 65, 65, 65, 65 %
D1
BW.DRAGONFLIES.HALF
5 x 10
D2
BW-PULL-UP
5 x 6
D3
DB2.FLYS-BENCH
5 x 8
A1
BB-PRESS-INCLINE45
4 x 6
A2
DB2-PRESS-OVERHEAD
4 x 6
A3
BW-DIPS
4 x 6
B1
EZB-SKULL-CRUSHERS
6 x 10
B2
BB-GOOD-MORNING-SEATED
6 x 5
