Light Bench (Monday)
Week 1 : 4x5 @ 70 %
Week 2 : 5x4 @ 75 %
Week 3 : 6x4 @ 75 %
Week 4 : 7x3 @ 80 %
Week 5 : 8x3 @ 80 %
Week 6 : 5x4 @ 70 %
Week 7 : 3x5 @ 60 %
Week 8 : 3x5 @ 60 %
Heavy Bench (Friday)
Week 1 : 3x5 @ 75 %
Week 2 : 4x3 @ 80 %
Week 3 : 5x2 @ 85 %
Week 4 Get a new 3RM
Week 5 : 3x3 @ 85 %
Week 6 : 3x2 @ 90 %
Week 7 : 3x1 @ 95 %
Week 8 : Get new 1RM
Kalkulator for programmet
