Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High
Training blocks
Week 1
Workout 1
bench press
Set
Intensity
Weight
Reps
Rest time
1
–
–
5-7
100 sec
2
–
–
5-7
100 sec
Double Progression: Work within 5-7 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.