Type:
Split
Level:
Intermediate
Days per week:
4 days
Sex:
Male & Female
Earlier this year I designed a bench press program called the 2 Plate Special. It was created to help the myriad of lifters stuck around a 180-240 bench press max bust through plateaus and make progress. While I knew this training protocol would help, I didn't expect it to catch on like wildfire.
Day 1
Chest & Triceps
Barbell bench press - medium grip
Sets: 7 Reps: 20
Incline dumbbell press
Sets: 3 Reps: 8-12
Barbell incline bench press - medium grip
Sets: 3 Reps: 8-12
Butterfly
Sets: 3 Reps: 10-15
Lying close-grip barbell triceps extension behind the head
Sets: 3-4 Reps: 8-12
Triceps pushdown
Sets: 3-4 Reps: 10-15
Day 2
Back & Biceps
Barbell deadlift
Sets: 7 Reps: 20
Pullups
Sets: 3 Reps: max
Bent over two-arm long bar row
Sets: 3 Reps: 8-12
Seated cable rows
Sets: 3 Reps: 8-12
Dumbbell bicep curl
Sets: 3-4 Reps: 8-12
Cable hammer curls - rope attachment
Sets: 3-4 Reps: 10-15
Day 3 - rest day
Description is empty
No exercises
Day 4
Shoulders & Traps
Seated barbell military press
Sets: 7 Reps: 20
Arnold dumbbell press
Sets: 3 Reps: 8-12
Side lateral raise
Sets: 3 Reps: 10-15
Seated bent-over rear delt raise
Sets: 3 Reps: 10-15
Barbell shrug
Sets: 3-4 Reps: 8-12
Smith machine shrug
Sets: 3-4 Reps: 8-12
Day 5
Quads, Hamstrings & Calves
Barbell squat
Sets: 7 Reps: 20
Barbell hack squat
Sets: 3 Reps: 8-12
Leg extensions
Sets: 3 Reps: 10-15
Romanian deadlift
Sets: 3 Reps: 8-12
Lying leg curls
Sets: 3 Reps: 10-15
Seated calf raise
Sets: 3-4 Reps: 10-15
Day 6 - rest day
Description is empty
No exercises
Day 7 - rest day
Description is empty
No exercises