A1
Barbell Bench Press
- Sets
- 4
- Reps
- 6-8
- Rest
- 3 min
- RPE
- 7-8
Illustrative baseline. Log load and reps; increase only when the progression conditions below are met.
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Loading resources...This illustrative session shows the format of a four-day upper/lower plan. It is not a reviewed member plan or personalized advice. Ely reviews purchased plans before delivery.
Push-focused session · ~60 minutes · RPE-based intensity
Illustrative baseline. Log load and reps; increase only when the progression conditions below are met.
Control the eccentric (3 sec down). Full range of motion.
Brace core tight. No excessive lean-back.
Slow and controlled. Focus on the mind-muscle connection.
Keep elbows locked at your sides. Squeeze at bottom.
Get a full stretch at the bottom of each rep.
| # | Exercise | Sets | Reps | Rest | RPE |
|---|---|---|---|---|---|
| A1 | Barbell Bench Press | 4 | 6-8 | 3 min | 7-8 |
| B1 | Incline Dumbbell Press | 3 | 8-10 | 2 min | 7-8 |
| C1 | Standing Overhead Press | 3 | 8-10 | 2 min | 7-8 |
| D1 | Cable Lateral Raise | 3 | 12-15 | 90 sec | 8-9 |
| E1 | Tricep Pushdown | 3 | 10-12 | 90 sec | 8-9 |
| F1 | Overhead Tricep Extension (Cable) | 2 | 12-15 | 90 sec | 9 |
Progressive Overload Protocol
Illustrative progression rule: Keep the same load until every set reaches the top of the shown rep range with consistent technique and target effort. Then consider the smallest available increase and return to the bottom of the range.
Illustrative example — not a reviewed member plan or personalized advice. Purchased plans are prepared from each person’s assessment and reviewed before delivery. Current plans support 3–5 training days per week.
Share your goal, experience, schedule, equipment, and any non-medical limitation or exercise preference I should consider. I'll use those answers when reviewing your plan.
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