PROTOCOL

STRENGTH

Bench Press Day (Chest + Triceps)

Heavy bench stimulus, aligns with bench press class

Bench Press4 x 4-6

Top set @ RPE 8

Incline DB Bench3 x 8-12
Weighted Dips3 x 6-10
Overhead DB Triceps Extension3 x 12-15
Core: Ab Wheel / Hanging Knee Raise3-4 sets

RECOVERY GUARDRAILS

  • •Bench heavy Monday → OHP Thursday = OK, different movement patterns
  • •Deadlifts Wed → Squat class Friday = OK, 48hr gap
  • •Never push bench AND OHP to RPE 9+ in the same week
  • •If shoulders feel beat up → reduce OHP volume before touching bench
  • •Taper week 9: maintain weight, cut total volume 40%