Master Strength 25
Powerlifting
Coach
Andrew Miles
12 week Bench Press 3 x week Heavy, volume, Speed based of prilpins chart
Features1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1 Heavy 70%
A1
Band Pull-Apart
3 x 10
A2
Band Face Pull
3 x 10
A3
Band Tricep Push Down
3 x 10
B
Bench Press
7 x 6 @ 70 %
C
Incline DB Bench Press
3 x 10 @ 7
D
Seated Military Press
3 x 8 @ 7
E
Dip
3 x 8
F
DB Bicep Curls
3 x 10
Tuesday
Week 1 Day 3 Volume 65%
A1
Band Face Pull
3 x 10
A2
Band Pull-Apart
3 x 10
A3
Band Tricep Push Down
3 x 10
B
Bench Press
5 x 8 @ 65 %
C
DB Fly
3 x 12
D
Close Grip Bench Press
3 x 8
E
Skull Crushers
3 x 8
F
Lat Pulldown
3 x 10
G
Barbell Upright Row
3 x 8
Thursday
Week 1 Day 5 Speed
A1
Band Pull-Apart
3 x 10
A2
Band Face Pull
3 x 10
A3
Band Tricep Push Down
3 x 10
B
Bench Press
8 x 3
C
Push-Up
3 x 10
D
Seated Row
3 x 10
E
Dip
3 x 8
F
DB Lateral Raise
3 x 10
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