4/18/2025

Bench Press

Max Rep Bench Press + Burn Out Set

Week 4:

Max Rep Bench Press (+ 2.5-15 lbs from last week), based on the chart below
-rest 1:00-
Burn Out Set: Max Reps @50% of the weight performed above

Bench Press Overview

During this 10 week strength cycle, we will be following a max-rep bench press program designed to build upper body strength, muscle hypertrophy, and pressing endurance. You will perform max unbroken reps at a progressively increasing load each week, promoting both physical and mental fortitude under the barbell. Once you complete the max lift, rest 1:00, drop the weight by 50%, and then complete a “burn out set” of max unbroken reps.

Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.

In Pounds:
1RM.............Increase
<= 120#.......start at 60% and increase by 5 pounds every other week (or 2.5 every week)
125-185#.....start at 50% and increase by 5 pounds every week
190-255#.....start at 60% and increase by 5 pounds every week
260-360#.....start at 50% and increase by 10 pounds every week
>= 365#........start at 50% and increase by 15 pounds every week

In Kilos:
1RM..............Increase
<= 55kg........start at 60% and increase by 2.5kg every other week (or 1.25kg every week)
55-85kg........start at 50% and increase by 2.5kg every week
85-115kg......start at 60% and increase by 2.5kg every week
115-165kg....start at 50% and increase by 5kg every week
>= 165kg.......start at 50% and increase by 7.5kg every week

Fleetwood Mac

Affiliate Compete (RX+)

10-9-8-7-6-5-4-3-2-1

Devils Press (50s/35s)

100m Run after each set

Freedom (RX'd)
10-9-8-7-6-5-4-3-2-1
Devils Press (35s/25s)
100m Run after each set

Independence
10-9-8-7-6-5-4-3-2-1
Devils Press (25s/15s)
100m Run after each set

Liberty
10-9-8-7-6-5-4-3-2-1
Up Down + Dumbbell Clean and Jerk (light)
50m Run after each set

• Target time: 12:00-14:00

• Time cap: 18:00

"Carry": Carry a loaded barbell (90/70#) 600m without putting it down.
This workout symbolizes Jesus carrying the cross. It is part of the Golgotha 24 Hour fitness challenge.

If you’re in for the challenge, jump on over to links.fca.org/FCAGolgotha and get ready to journey with Jesus to the Cross.

This event is brought to you by FCA – Fellowship of Christian Athletes, in partnership with Mayhem Athlete, and involves 24 hours of fitness, including 23 workouts with 1 mission. Whether you’re hitting 1 workout or all 23 — you’re invited to experience this powerful, Christ-centered challenge. All workouts are scalable and modifiable.