Workout Routine

SB BRUG

by sharpie

go up 5 pounds every week for everything for bench day 1, the sets that don’t have intensity are LARSON. larson is 15 pounds lighter than back downs

for bench day 2, the sets that don’t have intensity are close grip. close grip is 10 lbs less than ur working sets

Workouts

Main Bench

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
1
300 sec
2
70% 1RM
4
300 sec
3
70% 1RM
4
300 sec
4
70% 1RM
4
300 sec
5
70% 1RM
4
300 sec
6
70% 1RM
4
300 sec
7
–
–
6
300 sec
8
–
–
6
300 sec
9
–
–
6
300 sec

bench press

9 sets

Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
4
100 sec
2
70% 1RM
4
100 sec
3
70% 1RM
4
100 sec
4
70% 1RM
4
100 sec
5
70% 1RM
4
100 sec
6
70% 1RM
4
100 sec

squat

6 sets

Squat Day 2

squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
3
100 sec
2
65% 1RM
7
100 sec
3
65% 1RM
7
100 sec
4
65% 1RM
7
100 sec

squat

4 sets

Bench Day 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
7
100 sec
2
65% 1RM
7
100 sec
3
65% 1RM
7
100 sec
4
65% 1RM
7
100 sec
5
–
–
6
100 sec
6
–
–
6
100 sec
7
–
–
6
100 sec

bench press

7 sets