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Spoto Bench Routine

This program outlines a 6-week bench press progression where the weight is increased by 2.5 kg each week if the lifter completes 3 sets of 3 reps at the current weight across all sets. It starts with 3 sets of 3 reps at a hard weight in week 1, then increases the sets and weight each subsequent week if the previous week's weight was hit for 3x3. After 6 weeks, the lifter tests their 1 rep max. Assistance exercises of 2 chest, 2 triceps, and rotator cuff exercises are also recommended.

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Sam Lewis
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3K views

Spoto Bench Routine

This program outlines a 6-week bench press progression where the weight is increased by 2.5 kg each week if the lifter completes 3 sets of 3 reps at the current weight across all sets. It starts with 3 sets of 3 reps at a hard weight in week 1, then increases the sets and weight each subsequent week if the previous week's weight was hit for 3x3. After 6 weeks, the lifter tests their 1 rep max. Assistance exercises of 2 chest, 2 triceps, and rotator cuff exercises are also recommended.

Uploaded by

Sam Lewis
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as RTF, PDF, TXT or read online on Scribd
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Find a weight you can bench for a hard triple.

Each week, if you hit the weight for a triple on any of the sets, go up 2.5 kg next week. If you can't get the triple on any of the sets, stay at that weight next week and try again. Week 1: 3 x 3 Week 2: 3 x 3 + 2.5 kg Week 3: 4 x 3 + 2.5 kg again Week 4: 4 x 3 + 2.5 kg again Week 5: 5 x 3 + 2.5 kg again Week 6: 5 x 3 + 2.5 kg again After this cycle is up, do some singles to see where you're at. Assistance: Two chest, two triceps and some rotator cuff work 5 x 10-15 Dips Incline Dumbbell Close-grip bench Floor Press DB Flys JM Press Pushdowns Skull crushers Face Pulls Band Pull-aparts et

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