The Dirty Gym
Coach
Marcus Mucheck
Features
1 sessions per week
Must use App app to view and log training
Program Training
Features
Programming 1 day per week
One bench a day for ten weeks focusing on heavy compound lifts for the bench press itself, shoulders, and triceps.
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
Delivered through TrainHeroic
This is a solo program with no coaching included. If you are interested in other solo, team, or personal programs, browse our other programs/services.
Sample Week
Week 1 of 10-week program
Sunday
Week 1 Day 1
A
DG |The Bench Press
5, 5, 5, MAX @ 82.5, 82.5, 82.5, 80 %
B
DG | Incline Bench Press
3 x 5 @ 56 %
C
Seated DB OH Press
3 x 5
D
Dip
5 x 3
E
DG | Tricep Push Down
3 x MAX
Promo code: "RICKWEILBENCHPRESS" to pay only $4.95
Easy to follow, heavy benching, max rep bench, incline, and heavy dips. Develop wild pressing power.
Get (Bench Press) Rick Weil 556@181
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