Strength and Development

Think about it. You can achieve power and size in just about 14 weeks. You can increase you bench press by 25 pounds, your squat by 40 pounds, and your deadlift 45 pounds. These increases are variable from person to…

Monster Squat Program

Monster Squat Program. CYCLE 1 DAY 1 SQUAT 12*2/60% OF MAX SEATED GOOD MORNINGS 5*5 (PEFORM 2 WARM-UP SETS) WEIGHTED CRUNCHES 5*5 STANDING CALF RAISES 6*10 DAY 2 BOX SQUATS OR DEADLIFTS 5-6*3 LEG PRESSES 4-6*4-6 HYPEREXTENSIONS 6*12-15 WEIGHTED CRUNCHES…

Ted Bruner’s Deadlift Routine

Ted Bruner’s Deadlift Routine. **for different strength levels, if your max is 400 and starting lift for the routine is 500, mulitply poundages by 0.8; if your max 600, mulitiply the poundages by 1.2 (ex. your max divided by 575…

Bench Press Resurrection Programs

Bench Press Resurrection Programs. THIS PROGRAM IS IDEAL FOR POWERLIFTERS AND FOOTBALL PLAYERS THE BASICS DAY 1 BENCH PRESSES 5*5 WEIGHTED CHINS 5*5 MILITARY PRESSES 5*5 SQUATS 5*5 DAY 2 CLOSE-GRIP BENCH PRESS 5*5 BARBELL CURLS 5*5 PUSH PRESSES 5*5…

Rock Solid Basic Strength Building Routine

Rock Solid Basic Routine. POWER PYRAMID PROGRAM Monday/Thursday Quads Squats 3*10,8,6 Sissy Squats or Leg Extensions 1*8-12 Hamstrings Stiff-Legged Deadlifts 3*15,12,9 Leg Curls 1*8-12 Calves Donkey Calf Raises 2*12-20 One-Leg Calf Raises 1*12-20 Chest Bench Presses 3*10,8,6 Incline Flyes 1*8-12…

Ted Arcidi’s Bench Press Routine

Ted Arcidi’s Bench Press Routine. This is a 12 week cycle. Weeks 1-3: 3 sets x 6 reps Weeks 4-6: 3 sets x 5 reps Weeks 7-9: 3 sets x 3 reps Weeks 10-11: combine sets of 3 and two…

Doug Heath Bench Press Routine

Doug Heath Bench Press Routine. **This cycle is based on a lifter whose max is 300lbs. **(ex. your max divided by 300 equal your percentage that you use to multiply your poundages) Week 1/Day 1 Bench Press 45*10; 95*5; 135*3;…