Hirvi's Bench-Press Program
Keep track of your workouts when running Hirvi's bench-press program. The program is named after former IPF bench-press world champion Marcus Hirvonen.
The program is running for 8 weeks with two workouts per week. The first day of the first week yoo do 8x8 @ 70% of 1RM. the first day of the second week you do 7x7 @ 75% and so on until you reach 1x1 @ 105% on week 8, The second day of the every week you do 8 singles @ 90% of 1RM.
The app keeps track of your workouts (sets, reps, weight) and logs your progress. You can create more than one profile.in case you want to use the program for more exercises than bench press.
The program is running for 8 weeks with two workouts per week. The first day of the first week yoo do 8x8 @ 70% of 1RM. the first day of the second week you do 7x7 @ 75% and so on until you reach 1x1 @ 105% on week 8, The second day of the every week you do 8 singles @ 90% of 1RM.
The app keeps track of your workouts (sets, reps, weight) and logs your progress. You can create more than one profile.in case you want to use the program for more exercises than bench press.
Category : Health & Fitness
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Didn't bench 2 times/week as the program specifies , increased my bench 20kg from august to december. Looking forward to do what the program asks , wanting to gain 15 more kg on the bench in 8 weeks. 5kg in 8 weeks is at a advanced trainee gaining rate. More like 10kg all the way to 30kg for most novices/intermediates.