Upper body
Strength Intensity 1 Approach/Progression
This six-week bench press progression alternates between a close grip bench press and a 1:1/4 barbell bench press to build upper body strength, particularly in the triceps, shoulders, and chest.
Weeks 1, 3, and 5 focus on the close grip bench press, emphasizing control and stability throughout the lift. These weeks involve gradually increasing the weight across the working sets and finishing with a set of maximum unbroken reps. Lifters are encouraged to increase the weight of their first working set by ~5% each subsequent week, ensuring progressive overload and continued strength development.
Weeks 2, 4, and 6 shift the focus to the 1:1/4 barbell bench press, which includes an additional quarter rep. This variation enhances time under tension and strengthens the bottom position of the lift. The structure involves maintaining the same weight across the working sets, with the final set being a maximum effort to monitor progress. Like the close grip bench press weeks, lifters should aim to increase their working weight by ~5% each cycle.
This alternating progression prevents monotony and targets different aspects of bench pressing, leading to improved overall upper-body strength and stability, crucial for both performance and injury prevention.
Station 1: 10 min
4 sets
1-1-4 Bench Press
- Warm-up Set 1 – 5 reps – Easy
- Working Set 1 – 5 reps – RPE 7
Working Set 2 – 5 reps – same weight
Working Set 3 – 5 reps – same weight
Working Set 4 – MAX unbroken reps – same weight (aim for 5-8 reps)
my weight: 60kg bb, last set 5 reps
Station 2: 10 min
2 Sets
12/side Half Kneeling Landmine Press
directly into
10-12 Bent Over DB Reverse Fly
directly into
30m Dual Kettlebell Overhead Carry or 30 sec Dual Kettlebell Overhead March in place
Aim for RPE 7 on the first working set. Keep the weight the same for the remainder of the sets.
my weight: 20left/10kg right___17left/15right___24left/12right
Station 3: 10 min
2 rounds
10-12 Elevator bar dip (Strict dip for regression)
15 sec row @ High Effort
10 Alternating Single Arm Devils Press 50/35lb (5/side)l1–l2
15 sec row @ High Effort
My score:
total calories 38
DB 22.5kg
Do not rush in this station, Stamina is not the priority here. we are targeting explosiveness: highest number of calories you can reach within 15 seconds. Therefore rest prior and after the Cardio. Elevator bar dip requires controlled movement and full range of Motion.
We will use only the row in this station to manage progression. Non frequent members can try other cardio machines
Station 4: 10 min lift
1 Set for time
Max Narrow Grip tricep push up in 5 min
30 Plank Kettlebell Pull Through (15/side)
30 Incline Rear Delt Swing
my score
50 reps
db 10kg
17kg