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LeoStrength LLC.

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Homegrown is for those who only have the basics equipment at home.  You will only need access to the barbell, dumbbells, adjustable bench, rack, & weights.    This program sets the tone for a bigger raw bench press with the bare necessities.  This program intensely focuses on the upper body, but we recommend you don't skip the legs.  The lower body is vital for many reasons, including leg drive for bench press, stimulating hormones, boosting cognitive function, and avoiding looking like a lightbulb.

Home gym

Bench press

Upper Body

Minimal Equipment

Hypertrophy

Strength 

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Homegrown Bench

Block 1

This program is designed for the beginner in mind.  If you're starting or need to get back to basics, this might be your option.   You'll be benching twice per week along with the rest of the upper body.  It's highly suggested not to give up on training the lower body; otherwise, you'll look like an ostrich.   

Beginner

Bench 

Classic/Raw Bench

Beginner Bench - Classic/Raw

Time to get your bench off to a good start.  If you're starting or need to get back to basics, this might be your option.   You'll be benching twice per week along with the rest of the upper body.  It's highly suggested not to give up on training the lower body; otherwise, you'll look like an ostrich.   

Beta Bench

To build a big raw or equipped bench press, you must start with improving your foundation.  We are looking to increase work capacity by using a lower % within the five reps scheme, developing shoulder & upper back strength to keep things healthy as your bench press climbs.  Ideally, this program is run with a rest day between workouts #3 & #4.  

This program will have you pressing three days per week.  

Strength

Upper Body Development

Bench Press

Classic/Raw Program

Bench 3x's Week

Intermediate Bench - Classic/Raw

To build a big raw or equipped bench press, you must start with improving your foundation.  We are looking to increase work capacity by using a lower % within the five reps scheme, developing shoulder & upper back strength to keep things healthy as your bench press climbs.  Ideally, this program is run with a rest day between workouts #3 & #4.  

Intermediate Bench - Block 1 

This program is developed for the equipped bench presser with adequate raw strength.  This program is NOT used for meet preparation.  You'll be benching three days per week with the emphasis on equipped benching at least once weekly.   This would be an ideal cycle for breaking in a new bench shirt.  The squat and deadlift assignments are loose suggestions as the focus of this program is the bench press.  

Experienced Equipped Bencher

High Raw Volume

Drug Free Athlete

Equipped Bench Off-Season

Welcome to LS Equipped Benching.  This has you benching twice weekly; I have included some base squat & deadlifting programming.  The primary purpose behind programming for squat & deadlift is NOT to develop a colossal squat or dead but to help the bench press indirectly.  Block one is used for a brand new shirt user that would benefit from reps & frequency of bench shirt usage.  Block two is 7-weeks and working at creating a balance between raw & equipped development.  This program allows you to get into the bench shirt in 3 of the seven weeks while using other overload modalities.   Great programming for the off-season to allow some reps and breaking in the shirt 