A1
Barbell Bench Press
- Sets
- 4
- Reps
- 6-8
- Rest
- 3 min
- RPE
- 7-8
Week 1 baseline. Log weight used. Aim to add 2.5 kg next week.
Loading resources...
Loading resources...This clearly labeled example shows the format I review: one session from a 4-day upper/lower muscle-building program. It is not personalized to you.
Push-focused session · ~60 minutes · RPE-based intensity
Week 1 baseline. Log weight used. Aim to add 2.5 kg next week.
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
Progression target: Keep the same load until every set reaches the top of the approved rep range with consistent technique and target effort. Then use the smallest available increase and return to the bottom of the range.
Example plan — not personalized to you. A member plan is prepared from the 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.
Start My $19 Starter Week