How to Program Bench with Shoulder Specific Work?

Bigger Stronger Leaner Christian Thibaudeau Coaching
1

@ CT if someone is about to do a program more oriented toward push presses and military presses how do you program in the bench press?

Cheers!

2

Actually CT feel free to critique my program :slight_smile: My goal is to get a little more volume as well as have days 5-8 be a bit less intense but still get the big basics in. I reversed ordered days 5-8 in order to not shortchange those exercises.

Day 1. Squat Movement Pattern

  1. Front Box Squat ramping sets of 3

  2. Front Squat take 60% of max and ramp up 4 reps

  3. Back Squat take 60 % of Front Squat and ramp 5 reps

Day 2. Push Movement Pattern

  1. Push Presses ramping sets of 3

  2. Standing Military Press take 60% of max and ramp up 4 reps

  3. Flat Bench Press take 60 % of max of military press and ramp 5 reps

Day 3. Deadlift/ Hip movement Pattern

  1. Sumo deadlift ramping sets of 3

  2. Regular deadlift take 60% of max and ramp up 4 reps

  3. Snatch High pull ramping 5 reps starting at 20%- 30% of conventional deadlift

Day 4. Back and Biceps

  1. Chin ups

  2. Dumbbell row

  3. Seated row

  4. Face pull

Day 5. Squat Movement Pattern

  1. Back Squat ramping sets of 5

  2. Front Squat take 60% of max and ramp up 6 reps

  3. Front Box Squat take 60 % of Front Squat and ramp 7 reps

Day 6. Push Movement Pattern

  1. Flat Bench Press ramping sets of 5

  2. Standing Military Press take 60% of max and ramp up 6 reps

  3. Push Press take 60 % of max of military press and ramp 7 reps

Day 7. Deadlift/ Hip movement Pattern

  1. Conventional Deadlift ramping sets of 4

  2. Sumo Deadlift ramping sets of 5 reps

Day 8. Back and Biceps

  1. Chin ups

  2. Dumbbell row

  3. Seated row

  4. Face pull