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Goal #1:
Bench 200 Lbs. by Christmas 2014 |
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Goal #2:
Bench 300 Lbs. |
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This plan is
the beginning of training for that goal. |
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This plan is
the beginning of training for that goal. |
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At the end of
this plan I'd like to be better able to |
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At the end of
this plan I'd like to be better able to |
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Lift without
as much sorness and gain muscle across |
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Lift without
as much sorness and gain muscle across |
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my entire
body |
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my entire
body |
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Week 1 |
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Week 8 -
Hell Week |
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Day 1: Chest |
Sunday, May 18, 14 |
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Day 50: Rest |
Sunday, July 6, 14 |
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Day 2: Arms |
Monday, May 19, 14 |
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Day 51: Back/Back/Traps |
Monday,
July 7, 14 |
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Day 3: Rest |
Tuesday, May 20, 14 |
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Morning |
Back |
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Day 4: Back |
Wednesday, May 21,
14 |
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Evening |
Back/Traps |
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Day 5: Shoulders |
Thursday, May 22, 14 |
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Day 52: Chest/Biceps/Forearms/Calves |
Tuesday,
July 8, 14 |
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Day 6: Legs |
Friday, May 23, 14 |
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Morning |
Chest |
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Day 7: Rest |
Saturday, May 24, 14 |
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Evening |
Biceps/Forearms/Calves |
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Week 2 |
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Day 53: Rest |
Wednesday,
July 9, 14 |
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Day 8: Chest |
Sunday, May 25, 14 |
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Day 54: Hamstrings/Quads |
Thursday,
July 10, 14 |
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Day 9: Arms |
Monday, May 26, 14 |
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Morning |
Hamstrings |
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Day 10: Rest |
Tuesday, May 27, 14 |
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Evening |
Quads |
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Day 11: Back |
Wednesday, May 28,
14 |
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Day 55: Shoulders/Triceps |
Friday,
July 11, 14 |
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Day 12: Shoulders |
Thursday, May 29, 14 |
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Morning |
Shoulders |
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Day 13: Legs |
Friday, May 30, 14 |
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Evening |
Triceps |
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Day 14: Rest |
Saturday, May 31, 14 |
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Day 56: Rest |
Saturday,
July 12, 14 |
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Week 3 |
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Week 9 |
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Day 15: Travel |
Sunday, June 1, 14 |
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Day 57: Rest |
Sunday, July 13, 14 |
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Day 16: Travel |
Monday, June 2, 14 |
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Day 58: Chest |
Monday, July 14, 14 |
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Day 17: Travel |
Tuesday, June 3, 14 |
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Day 59: Back |
Tuesday, July 15, 14 |
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Day 18: Travel |
Wednesday, June 4,
14 |
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Day 60: Rest |
Wednesday, July 16,
14 |
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Day 19: Travel |
Thursday, June 5, 14 |
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Day 61: Arms |
Thursday, July 17,
14 |
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Day 20: Travel |
Friday, June 6, 14 |
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Day 62: Legs |
Friday, July 18, 14 |
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Day 21: Travel |
Saturday, June 7, 14 |
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Day 63: Rest |
Saturday, July 19,
14 |
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Week 4 |
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Week 10 |
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Day 22: Rest |
Sunday, June 8, 14 |
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Day 64: Shoulders |
Sunday, July 20, 14 |
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Day 23: Easy Weights (Random) |
Monday, June 9, 14 |
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Day 65: Chest |
Monday, July 21, 14 |
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Day 24: Easy weights (30 minutes) |
Tuesday, June 10, 14 |
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Day 66: Rest |
Tuesday, July 22, 14 |
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Day 25: Easy weights (30 minutes) |
Wednesday, June 11,
14 |
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Day 67: Back |
Wednesday, July 23,
14 |
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Day 26: Easy weights (30 minutes) |
Thursday, June 12,
14 |
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Day 68: Arms |
Thursday, July 24,
14 |
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Day 27: Easy weights (30 minutes) |
Friday, June 13, 14 |
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Day 69: Legs |
Friday, July 25, 14 |
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Day 28: Rest |
Saturday, June 14,
14 |
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Day 70: Rest |
Saturday, July 26,
14 |
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Week 5 |
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Week 11 |
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Day 29: Chest/Biceps/Forearms |
Sunday, June 15, 14 |
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Day 71: Shoulders |
Sunday, July 27, 14 |
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Day 30: Rest |
Monday, June 16, 14 |
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Day 72: Chest |
Monday, July 28, 14 |
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Day 31: Shoulders/Triceps |
Tuesday, June 17, 14 |
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Day 73: Rest |
Tuesday, July 29, 14 |
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Day 32: Chest/Biceps/Forearms |
Wednesday, June 18,
14 |
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Day 74: Back |
Wednesday, July 30,
14 |
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Day 33: Quads |
Thursday, June 19,
14 |
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Day 75: Arms |
Thursday, July 31,
14 |
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Day 34: Hamstrings/Calves |
Friday, June 20, 14 |
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Day 76: Legs |
Friday, August 1, 14 |
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Day 35: Rest |
Saturday, June 21,
14 |
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Day 77: Rest |
Saturday, August 2,
14 |
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Week 6 |
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Week 12 |
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Day 36: Shoulders/Triceps |
Sunday, June 22, 14 |
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Day 78: Shoulders |
Sunday, August 3, 14 |
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Day 37: Back |
Monday, June 23, 14 |
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Day 79: Chest |
Monday, August 4, 14 |
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Day 38: Rest |
Tuesday, June 24, 14 |
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Day 80: Rest |
Tuesday, August 5,
14 |
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Day 39: Chest/Biceps/Forearms |
Wednesday, June 25,
14 |
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Day 81: Back |
Wednesday, August 6,
14 |
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Day 40: Quads |
Thursday, June 26,
14 |
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Day 82: Arms/Calves |
Thursday, August 7,
14 |
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Day 41: Hamstrings/Calves |
Friday, June 27, 14 |
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Day 83: Legs |
Friday, August 8, 14 |
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Day 42: Rest |
Saturday, June 28,
14 |
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Day 84: Rest |
Saturday, August 9,
14 |
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Week 7 |
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Week 13 |
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Day 43: Shoulders |
Sunday, June 29, 14 |
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Day 85: Shoulders |
Sunday, August 10, 14 |
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Day 44: Chest |
Monday, June 30, 14 |
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Day 86: Chest |
Monday, August 11,
14 |
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Day 45: Rest |
Tuesday, July 1, 14 |
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Day 87: Rest |
Tuesday, August 12,
14 |
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Day 46: Arms |
Wednesday, July 2,
14 |
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Day 88: Back |
Wednesday, August
13, 14 |
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Day 47: Vacation |
Thursday, July 3, 14 |
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Day 89: Arms/Calves |
Thursday, August 14,
14 |
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Day 48: Vacation |
Friday, July 4, 14 |
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Day 90: Legs |
Friday, August 15,
14 |
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Day 49: Rest |
Saturday, July 5, 14 |
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Day 91: Rest |
Saturday, August 16,
14 |
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