GAIN TRAIN

Written By Guest User

Weekly notes: We’re at the point in the program where the loads are getting heavy. Take plenty of rest & focus hard on each and every set - from your warm-ups to your last set. Form must stay perfect. Let’s get it!

3x/WEEK

Workout 1
A. Squat 96%x1 then 88-90%x3x3
B. Paused Bench Press 84-86%x3x4
C. Chin Ups or Lat Pulldowns 3x8

Workout 2
A. 3ct Pause Bench 86-92%x1x2
B. 1ct Pause Bench 88-92%x2x2
C. Incline Bench 2x5 (1-3 reps in the tank)
D. Back Flies 4x10

Workout 3
A. Deadlift 96%x1 then 86-90%x2x3
B. Squat 86-90%x2x2
C. Single Arm Farmers Carry 3x20m/side (heavy)

4x/WEEK

Workout 1
A. Squat 96%x1 then 88-90%x3x3
B. Paused Bench Press 84-86%x3x4
C. Chin Ups or Lat Pulldowns 3x8

Workout 2
A. 3ct Pause Bench 86-92%x1x2
B. 1ct Pause Bench 88-92%x2x2
C. Incline Bench 2x5 (1-3 reps in the tank)
D. Back Flies 4x10

Workout 3
A. Deadlift 96%x1 then 86-90%x2x3
B. Squat 86-90%x2x2
C. Single Arm Farmers Carry 3x20m/side (heavy)

Workout 4
A. Paused Bench Press 96%x1 then 88-90%x2x3
B. Deadlift 86-88%x1x2
C. Barbell Row 3x8

Guest User