Today's mission

Bench press endurance

40 min Upper endurance

Why this workout

Repeated sub-maximal pressing to prepare for the 50 kg bench press repetition test.

Not in this week's plan — completing it won't count toward the weekly total.

The plan · 4 blocks

1
General warm-up
Warm-up
5 minutes easy cardio and 2 light bench sets of 10.
- 5:00
- RPE 3
2
Bench press - volume sets
Main set
Use 50 kg (or a lighter weight if you cannot reach 8 reps). Perform clean, consistent reps with a spotter.
- 5 × 12
- rest 90s
- RPE 7
3
Push-up ladder
Accessory
Strict push-ups, 5 sets with a short rest.
- 5 × 15
- rest 45s
- RPE 7
4
Cool-down and stretch
Cool-down
3 minutes of easy walking followed by gentle stretching of calves, hips, chest and shoulders.
- 5:00
- RPE 2