When you're attempting to increase your strength, your form is important, although it's the opposite of what I would teach you with any other goal. Any other goal and I would preach slow controlled movements. Strength, much faster paced with slight control. This doesn't mean banging weights around letting the laws of the universe have complete control with momentum and the physics that allow your muscle to do next to nothing while the weight is propelled through a set range of motion. That's not what happens. You have enough control to where the weight is lowered moderately fast, not too fast risking an injury of the muscle or tendon, then a fast press upward through your strongest angle, without sacrificing proper body alignment and form. For example, if you're benching, you don't pyramid your back thirty two inches into the air, bury the weight into your upper stomach, driving the weight half way up with the arch in your back, then let gravity sink the weight back down. That's not a rep. You go through the same reasonable line of motion as you would with any other goal. But you drive the weight up fast with full force, all the muscle you can throw into it, and you don't suck all your energy slowly controlling the weight as it gently approaches your body. You apply maximal force. That's how you get stronger. That also means you lift heavy. Not sacrifice all form, but go as heavy as you can truely handle. Don't lie to yourself about how much you can lift. Believing you can bench press 400lb when you can legitimately press 260, is going to get you into trouble. Your tendons won't like it. But lift smart, heavy, and get some good music because it will have to be intense.





INCREASING TOTAL BODY STRENGTH
DAYWORKOUT
MondayPower Day
TuesdayBack/Biceps/Light Triceps
WednesdayRest
ThursdayLegs
FridayChest/Triceps/Shoulders
SaturdayRest
SundayRest


Monday:
Warm up rotator cuff
Warm up whole body
Stretch
Deadlifts: 10. 8. 8. 8.
Power Cleans: 10. 8. 8. 8. 8.
Barbell Overhead Press: 10. 8. 8.
Squats: 10. 8. 8.
Stretch


Tuesday:
Stretch
Pull Ups: X. X. X. X.
Low Pulley Rows: 10. 8. 8.
Barbell Rows: 12. 8. 8.
DB Rows: 10. 8. 8.
Standing Barbell Curls: 10. 8. 8. 8.
DB Overhead Tricep Extensions: 10. 10. 10.
Stretch


Thursday:
Leg Extensions: 10. 10. 10.
Stretch
Squats: 12. 10. 8. 8. 8.
Leg Presses: 10. 8. 8. 8.
Barbell Lunges: 10. 10. 10.
Leg Curls: 10. 10.
Standing Calf Raises: 15. 10. 10.
Stretch


Friday:
Low Pulley Rows: 10. 10. warm up
Stretch
Flat Bench Press: 10. 8. 6. 4. 4.
Decline or High-Incline Bench: 10. 6. 6.
Weighted Dips: X. X. X. X.
DB Overhead Press: 10. 8. 8.
DB Bench Press: 10. 10. 10.
Stretch







INCREASE BENCH PRESS stage one, four weeks
DAYWORKOUT
MondayChest/Light Triceps and Shoulders
TuesdayRest
WednesdayRest
ThursdayTriceps/Shoulders/Light Chest
FridayRest
SaturdayBack/Legs
SundayRest


Monday:
Low Pulley Rows warm up: 12. 12.
Stretch
Flat Bench Press: 12. 9. 6. 4. 6. 6.
High Incline Bench Press: 10. 8. 8.
DB Overhead Press: 10. 8. 8. 8.
Flat DB Press: 8. 8.
DB Overhead Tricep Extensions: 10. 10. 10.
Stretch

Flat bench press, your first 6, then 4 should be controlled and heavy. Your last two 6s should
be fast and powerful as heavy as you can go to get that weight.

Thursday:
Rotator Cuff Work: 20,20. 20,20. 20,20.
Bench Press (moderate intensity): 10. 10. 10. 10.
Stretch
French Press: 10. 10. 10.
Weighted Dips: X. X. X.
Barbell Overhead Press: 10. 10. 10.
DB Shoulder Anterior Raises: 10. 10.
Tricep Pressdowns: 10. 10.
Stretch


Saturday:
Pull Ups: X. X.
Stretch
Squats: 10. 10. 10.
Power Cleans: 10. 10. 10.
Low Pulley Rows: 10. 8. 8.
DB Rows: 10. 10.
Stretch






INCREASE BENCH PRESS stage two, three weeks
DAYWORKOUT
MondayChest/Light Triceps and Shoulders
TuesdayRest
WednesdayRest
ThursdayTriceps/Shoulders/Light Chest
FridayRest
SaturdayBack/Legs
SundayRest


Monday:
Low Pulley Rows warm up: 12. 12.
Stretch
Flat Bench Press: 10. 7. 4. 2. 4. 4.
Decline Bench Press: 10. 8. 8.
DB Overhead Press: 10. 8. 8. 8.
Flat DB Press: 8. 8.
DB Overhead Tricep Extensions: 10. 10. 10.
Stretch

Flat bench press, your first 4, then 2 should be controlled and heavy. Your last two 4s should
be semi-fast and powerful as heavy as you can go to get that weight.

Thursday:
Rotator Cuff Work: 20,20. 20,20. 20,20.
Bench Press (moderate intensity): 10. 10. 10. 10.
Stretch
Incline French Press: 10. 10. 10.
Weighted Dips: X. X. X.
Barbell Overhead Press: 10. 10. 10.
Anterior Grip Machine Overhead Press: 10. 10.
Tricep Pressdowns: 10. 10.
Stretch


Saturday:
Pull Ups: X. X.
Stretch
Squats: 10. 10. 10.
Power Cleans: 10. 10. 10.
Low Pulley Rows: 10. 8. 8.
DB Rows: 10. 10.
Stretch






INCREASE BENCH PRESS stage three, two weeks
DAYWORKOUT
MondayChest/Light Triceps and Shoulders
TuesdayRest
WednesdayRest
ThursdayTriceps/Shoulders/Light Chest
FridayRest
SaturdayBack/Legs
SundayRest


Monday:
Low Pulley Rows warm up: 12. 12.
Stretch
Flat Bench Press: 10. 7. 4. 2. 1. 2. 2.
High Incline Bench Press: 10. 10. 10.
DB Overhead Press: 10. 8. 8.
Flat DB Press: 8. 8.
DB Overhead Tricep Extensions: 10. 10. 10. 10.
Stretch

Flat bench press, the 4, 2, and 1 should be controlled and heavy. Your last two 2s should be slightly
faster and powerful, but not dangerous. Go as heavy as you can go to get that weight.


Thursday:
Rotator Cuff Work: 20,20. 20,20. 20,20.
Bench Press (moderate intensity): 10. 10. 10. 10.
Stretch
Decline French Press: 10. 10. 10.
Weighted Dips: X. X. X.
Barbell Overhead Press: 10. 10. 10.
Anterior Grip Machine Overhead Press: 10. 10.
Tricep Pressdowns: 10. 10.
Stretch


Saturday:
Pull Ups: X. X.
Stretch
Squats: 10. 10. 10.
Power Cleans: 10. 10. 10.
Low Pulley Rows: 10. 8. 8.
DB Rows: 10. 10.
Stretch


Take the following monday off completely, so that sunday through tuesday are rest days. Don't just lay in bed all day, but don't do too much that requires the use of your muscle. Pack in tons of food during these rest days, then on Wednesday afternoon try your max. You should get a bunch of sleep during the two previous days and eat quite a bit up until about 2 hours before. Pack in some stimulants if you want to get your heart pumping to get you psyched up to do it, warm up good without draining your muscle, then go for it. Take the rest of the week off completely, then you can start up again either monday, thursday, or saturday.