5thSet
Powerlifting
Coach
Coach Swede
This is Swede's ultimate mesocycle for a bench specialist, with leg training included. This cycle can be repeated up to three times before a peaking cycle, or a peaking cycle can be run at any point starting 44 days out from a meet.
Features3 sessions per week
Must use App app to view and log training
Program Training
Features
Programming 3 days per week
9-day microcycles
Delivered through TrainHeroic
Equipment
Recommended
Barbell // dumbbells // bands
Sample Week
Week 1 of 8-week program
Sunday
Micro 1: Bench
A
Bench Press
3, 3, 3, 3, MAX
B
2 Board Press
3 x 3
C
Side Raises
2 x 8
D
Rear Raises
2 x 8
Tuesday
Micro 1: Back
A
Barbell Rows
3 x 10
B
Throat Pulls
2 x 8
C
Close Grip Cable Rows
3 x 10
D
Cable Curls
2 x 10
Thursday
Micro 1: 2nd Pressing
A
Incline Barbell Bench
2 x 10
B
Dumbbell Bench Press
1 x 10
C
Cable Side Raises
2 x 10
D
Cable Rear Raises
2 x 10
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