This is a classic check the box, park bench program.
"Park bench program" is a Dan John phrase. He talks about splitting the year up between "park bench" training and "bus bench" training.
Park bench is simple, sustainable programming. This is when we check the box. Sure, we increase weights and reps over time, but this isn't the hardest hitting, ball busting, short term, absurd goal oriented program. The majority of your year should be basic park bench training.
Meanwhile, bus bench programs are those balls to the wall plans, where we're expecting a big, specific result in a specific amount of time. These are short term programs that wouldn't be sustainable long term, consistently. We will all have a few bouts per year where we want to put the pedal to the floor and go very hard for a short period of time and chase a challenging, time sensitive goal.
In case it isn't obvious, Park Bench Bodybuilding is a Park Bench training plan. The goal is to build maximum muscle, and, paired alongside a sensible nutrition plan, we will be able to maximize body composition. But, this is NOT a short term, 6 pack abs or 30 inch biceps in 30 days program. This is a program that we can do without needing to get psyched up or set aside 3 hours per day, and we can do it week after week while getting slow, reliable results, without the unnecessary stress that comes with bus bench programs.
We use a simple upper/lower split structure for this plan.
Do easy cardio or KB AXE (swings or snatch EMOM) as cardio on non-lifting days. I'll explain this further in a separate segment, called, "Park Bench Cardio."
Train (lift) anywhere from 2-6 days per week, alternating between upper and lower body sessions. Personally, I aim for 4-6 days per week.
Because the volume per session will often be fairly low, we should be in and out of the gym within 30-40 minutes. If doing 3 sets per exercise, it may take 45-60 minutes, which in turn may force us to train a little less frequently than if we're doing just 2 sets per exercise.
2 or 3 sets doesn't matter. Personally, I usually do 2 sets because I like training hard and frequently, but I like to be done in under 40 minutes.
Maintaining a set frequency isn't super important with this plan. Just be sure to train at least 2 days per week.
Brevity and simplicity is important.
Train whenever you have the time and energy. Rotate sessions between upper & lower....or lower & upper. See? We're already being so flexible – I don't even care what session you begin with!
Here's the general layout:
-2 sessions
-5 exercises per session
2-3 sets per exercise (this does NOT include warmup sets)
-6-12 reps per set. Some exercises are 10-15 reps per set
Upper body
Ex 1: chest-2-3x6-12
Ex 2: back-2-3x6-12
Ex 3: shoulders-2-3x6-12
Ex 4: biceps-2-3x6-12
Ex 5: triceps-2-3x10-15
Lower body
Ex 1: squat or lunge variation-2-3x6-12
Ex 2: deadlift/hinge variation-2-3x10-15; if conventional deadlift do 2x4-6
Ex 3: leg curls-2-3x10-15
Ex 4: leg extensions or secondary squat/lunge-2-3x12-20
Ex 5: calf raises-2-3x10-15
Here's a sample program that I use. If an exercise says, "or," it means I alternate between those 2 exercises every other session.
Upper
Ex 1: incline DB bench press-2x6-12
Ex 2: row variation or pullup variation-2x6-12; 2x5-8 when pullups (alternate each session)
Ex 3: kettlebell/barbell military press or DB lateral raise-2x6-12 (Alternate each session)
Ex 4: incline DB curls-2x6-12
Ex 5: single arm cable pushdowns or cable overhead extensions or dips-2x10-15
Lower
Ex 1: Bulgarian split squat-2x6-12
Ex 2: single leg RDL OR kettlebell swings OR conventional deadlift-2x10-15; 2x5 if deadlift (alternate b/w the 3 every 3rd session; or commit to just 1-2 of these)
Ex 3: leg curls-2x10-15
Ex 4: leg extensions or sissy squat-2x12-20
Ex 5: calf raise-2x10-15
^This is exactly what I do 9 times out of 10. I like single arm rows with a kettlebell or dumbbell or cable for my row variation. I do either pulldowns or pullups depending how my elbows feel (and energy levels) on the upper body days where I'm doing vertical pull instead of rows.
If you want to prioritize shoulders over chest – or if your shoulder pressing just suffers mightily from bench press variations being done first – you can swap shoulder and chest exercise order.
I will sometimes do shoulder pressing as my 1st exercise and incline DB bench press as my 3rd upper body exercise 1 upper session per week, and then I'll do incline bench press for exercise 1 and lateral raise as exercise 3 during my 2nd upper session of the week.
Typically, though, it makes sense to do your chest pressing variation first, because it's a bigger, stronger muscle group and movement pattern than vertical pressing. Also, if you follow it with your back exercise 2nd, you give the pressing muscles a little break and will likely be able to press just fine overhead.
On bench press & overhead press variations, feel free to use barbells, dumbbells, machines (if you have access to them) or kettlebells.
Here's a slightly more abbreviated version, where you would alternate between overhead press and bench press, but not do both a chest & shoulder exercise in one session. On leg day we will alternate between leg extensions/secondary squat or leg curls.
This simply decreases the sessions from 5 exercises to 4 exercises.
It is probably slightly less "optimal," but it also makes the sessions shorter and simpler, which may result in better sustainability and recovery in the long run.
If that's what keeps you training 2, 3, 4, or more days per week consistently for weeks and years at a time, then this abbreviated version would be possibly dubbed as, "most optimal."
Remember, optimal is simply what you're most likely to do and progress on for the long haul.
Park Bench Bodybuilding Program 2
Upper
Ex 1: overhead press or bench press-2-3x6-12
Ex 2: row variation or pullup/pulldown variation-2-3x6-12
Ex 3: incline DB curls-2-3x6-12
Ex 4: cable pushdowns or cable overhead extensions-2-3x10-15
Lower
Ex 1: conventional deadlift or single leg deadlift or kettlebell swings-2-3x10-15; if conventional deadlift do 2x4-6
Ex 2: Bulgarian split squat-2-3x6-12
Ex 3: leg curls or leg extensions-2-3x10-15
Ex 4: calf raise-2-3x10-15
Again, where there is "or," simply alternate between the options each session.
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