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CONJUGATE CLUB 8 Weeks To A Big Bench - Missing at Bottom

This document outlines an 8 week strength training program that alternates between max effort and dynamic effort days. The max effort days focus on heavy singles or low rep sets while the dynamic days emphasize higher bar speeds using submaximal loads with bands. Each workout includes a main lift and various accessory exercises targeting the chest, back, shoulders and triceps.

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1K views5 pages

CONJUGATE CLUB 8 Weeks To A Big Bench - Missing at Bottom

This document outlines an 8 week strength training program that alternates between max effort and dynamic effort days. The max effort days focus on heavy singles or low rep sets while the dynamic days emphasize higher bar speeds using submaximal loads with bands. Each workout includes a main lift and various accessory exercises targeting the chest, back, shoulders and triceps.

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Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Pointers

*Try to finish the workout in about 45 minutes, excluding your warm up.
*On the Max Effort exercise, your 7th set should be your heaviest attempt
*On Dynamic days velocity of the barbell is important, if it feels too slow/heavy, remove weight but
keep the band tension the same
 
Week 1 - Day 1 – Max Effort
Main:    5" Cambered bar bench 1 RM (5 sec pause bench if not Cambered bar is available)
Accessories: 
Dumbbell incline press 3 x 6 reps, 2 sec pause at bottom
Dumbbell front raise  3 x 15
Reverse pec deck 4 x 15

Week 1 - Day 2 – Dynamic Effort


Main:    Straight bar bench 9 x 3 40% bar weight + 25% band tension
Accessories: 
Wide bow bar bench 3 x 20 reps (Get a good muscle burn) (use straight bar if bow bar is not available
Pec deck 3 x 15
Cable face pulls 4 x 12 -ss- dumbbell lateral raise 4 x 20 - 25
Dumbbell hammer curls 3 x 12

Week 2 - Day 1 – Max Effort


Main:    Straight bar bench wide grip 1 RM
Accessories: 
Barbell Bradford press 3 x 8
Dumbbell decline fly’s 4 x 10
T-bar row 3 x 15
Banded front raise 4 x 50 per side

Week 2 - Day 2 – Dynamic Effort


Main:    Straight bar bench 9 x 3 45% bar weight + 25% band tension
Accessories: 
Dumbbell incline press 4 x 20 reps
Plate front raise 4 x 20 - 25
Upright row 4 x 25 - 30
Banded tricep extension 350 reps sets of 40 - 70 reps

Week 3 - Day 1 – Max Effort


Main:    Bow bar wide pin press 2” off chest 1 RM (use straight bar if bow bar is not available, move
grip 2 fingers wider than your wide grip)
Accessories: 
Bench grip pin press 2” off chest 3 x 6
Bamboo bar overhead presses 4 x 8
Barbell row 4 x 12
Band tears 4 x 50

Week 3 - Day 2 – Dynamic Effort


Main:    Straight bar bench 9 x 3 50% bar weight + 25% band tension
Accessories: 
Cambered bar in power rack pushups 4 x 20 (deficit push ups if cambered bar isn't avaiable)
Pec deck 4 x 20 -ss- band triceps extension 4 x 50
Bent over shoulder raise dumbbells 4 x 25 -ss- dumbbell front raise (hip to eye) 4 x 25
Dumbbell hammer curl 3 x 15 - 20

Week 4 - Day 1 – Max Effort


Main:    Straight bar wid grip pause bench 1 RM (2 sec pause on chest)
Accessories: 
2" Cambered bar bench 3 x 3 reps (2 sec pause bench if not Cambered bar is available)
Seated dumbbell press 4 x 6
Dumbbell row 3 x 10
Banded front raise 4 x 40

Week 4 - Day 2 – Dynamic Effort


Main:    Bow bar bench 9 x 3 45% bar weight + 25% band tension, wide to medium to close grip
Accessories: 
Deficit push up 3 - 5 x 25
Sled lateral raise 4 x 12 -ss- cable tricep extension 4 x 12
Sled upright row 3 x 12
Sled fly’s 3 x 15

Week 5 - Day 1 – Max Effort


Main:    60 degree incline bench press medium grip straight bar 1 RM
Accessories: 
Military press 3 x 6 reps
Decline dumbbell fly’s 3 x 12
Reverse pec deck 4 x 15

Week 5 - Day 2 – Dynamic Effort


Main:    Bow bar bench 9 x 3 45% bar weight + 25% band tension, wide to medium to close grip
Accessories: 
80 degree incline press 3 x 20
Straight bar skull crusher 4 x 10
T-bar row 4 x 12 -ss- band tears 4 x 50
Swiss bar hammer curls 4 x 15

Week 6 - Day 1 – Max Effort


Main:    Close grip pause bench straight bar 1 RM (2 sec pause on chest)
Accessories: 
Cambered bar push ups 3 x 5 (deficit push ups if cambered bar isn't avaiable)
Plate press 3 x 10
Bamboo bar front raise 4 x 12
Band tricep extension 5 x 50

Week 6 - Day 2 – Dynamic Effort


Main:    Bow bar bench 9 x 3 45% bar weight + 25% band tension, wide to medium to close grip
Accessories: 
Decine bench press 3 x 20 (touch barbell to low sternum)
Face pulls  with EZ bar 4 x 12
Dumbbell lateral raise 4 x 10
Dumbbell freedom extension (French press) 3 x 12

Week 7 - Day 1 – Max Effort


Main:    5" Cambered bar bench 1 RM (Retest week 1) (5 sec pause bench if not Cambered bar is
available)
Accessories: 
Dumbbell press, 1 sec. pause at the bottom 3 x 6
Pec deck 4 x 8
Plate front raise 4 x 10
Dumbbell row 4 x 12

Week 7 - Day 2 – Dynamic Effort


Main:    2" Cambered bar bench 9 x 3 45% bar weight + 25% band tension (2 sec pause bench if not
Cambered bar is available)
  Accessories: 
30 degree incline dumbbell press 5 x 20
Incline dumbbell fly 4 x 12 -ss- cable tricep extension 4 x 20
Seated row with V handle 4 x 10
Band tears 4 x 50

Week 8 - Day 1 – Max Effort


Main:    Straight bar bench wide grip 1 RM (retest week 2)
Accessories: 
Cambered bar push-ups with weight 3 x 8 (deficit push ups if cambered bar isn't avaiable)
Bradford press 3 x 12
Barbell row 4 x 12 - 15
Dumbbell lateral raise 3 x 15

Week 8 - Day 2 – Dynamic Effort


Main:    2" Cambered bar bench 9 x 3 45% bar weight + 25% band tension (2 sec pause bench if not
Cambered bar is available)
Accessories: 
Wide grip bench press 3 x 30
Bent over dumbbell raise 1 x 30
Dips (hard lean inwards) 1 x 30
T-bar row 1 x 30
Dumbbell lateral raise 1 x 30
Hammer curls with dumbbells 1 x 30

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