Get The Most Out of Your Reps

Oct 03, 2011
Get The Most Out of Your Reps

Get the most out of your workouts by pushing those last few reps with this program

Every one of us wants to get that last or few last reps. After all that is what makes all the difference and sometimes decides whether or not we hit our goals or just almost reach them falling short just a few ......"reps". The Program Below I designed and tested out myself to increase strength and help you get that last rep or two or three.

*The key to this program is to first test out your max in the lifts initially with the 5 rep Max Program, THEN execute the actual "Build Strength Program" and then execute the 5 Rep Max plan again re-testing the lifts to compare with your strength levels from before.

When you finish your program or if you are inclined to click HERE or on the image below to "Take the BPI One More Rep Challenge" and have a chance to win a bunch of supplements and some gear from BPI.

Take care,
Mike McErlane
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5 rep max Testing Program


Day 1
Exercise Sets Reps Muscle Group
Barbell Bench Press On Bench 1 5 Chest
Barbell Squat 1 5 Legs
Standing Bicep Curl Barbell Both Arms 1 5 Arms
Barbell Close Grip Bench Press with bands 1 5 Chest
Barbell Wrist Curl 1 5 Arms
Day 2
Exercise Sets Reps Muscle Group
Standing Barbell Military Press 1 5 Shoulders
Barbell Bent Over Close Grip Rows Both Arms 1 5 Back
Standing Calf Raise 1 5 Legs
Standing Barbell Shrugs 1 5 Shoulders


The Next Program to start


Day 1
Exercise Sets Reps Muscle Group
Standard Push Ups On Ground/Power Push Up 3 3 Chest
Barbell Incline Bench Press On Bench 3 8 Chest
Laying on Bench Dumbbell Flys Both Arms 3 12 Chest
Standing Dumbbell Upright Row One Arm 3 3 Shoulders
Pull-Up/ Chin 3 6 Back
Standing Overhead Cable Pulldowns Both Arms 3 12 Back
Smith Machine Shoulder Press 3 3 Shoulders
Standing Barbell Military Press 3 6 Shoulders
Standing Dumbbell Side Raise Both Arms 3 12 Shoulders
Day 2
Exercise Sets Reps Muscle Group
Jump Squat 3 3 Legs
Barbell Squat 3 6 Legs
Seated Machine Leg Extension Both Legs 3 12 Legs
Smith Machine Close Grip Bench Press 3 3 Arms
Dips 3 6 Chest
Laying On Ball Bar Tricep Extension Both Arms 3 12 Arms
Smith Machine Curl Throw 3 3 Arms
Pull-Up/ Chin 3 6 Back
Incline Dumbbell Biceps Curl One arm 3 12 Arms
Day 3
Exercise Sets Reps Muscle Group
Smith Machine Bench Press 3 3 Chest
Standard Push Ups On Ground/Power Push Up 3 6 Chest
Laying on Bench Dumbbell Flys Both Arms 3 12 Chest
Standing Dumbbell Upright Row One Arm 3 3 Shoulders
Pull-Up/ Chin 3 8 Back
Standing Overhead Cable Pulldowns Both Arms 3 10 Back
Smith Machine Shoulder Press 3 3 Shoulders
Standing Barbell Military Press 3 8 Shoulders
Standing Dumbbell Side Raise Both Arms 3 10 Shoulders
Day 4
Exercise Sets Reps Muscle Group
Jump Squat 3 3 Legs
Barbell Squat 3 8 Legs
Seated Machine Leg Extension Both Legs 3 10 Legs
Smith Machine Close Grip Bench Press 3 3 Arms
Dips 3 8 Chest
Laying On Ball Bar Tricep Extension Both Arms 3 10 Arms
Smith Machine Curl Throw 3 3 Arms
Pull-Up/ Chin 3 6 Back
Incline Dumbbell Biceps Curl One arm 3 10 Arms

Testing Your Max again!


Day 1
Exercise Sets Reps Muscle Group
Barbell Bench Press On Bench 1 5 Chest
Barbell Squat 1 5 Legs
Standing Bicep Curl Barbell Both Arms 1 5 Arms
Barbell Close Grip Bench Press with bands 1 5 Chest
Barbell Wrist Curl 1 5 Arms
Day 2
Exercise Sets Reps Muscle Group
Standing Barbell Military Press 1 5 Shoulders
Barbell Bent Over Close Grip Rows Both Arms 1 5 Back
Standing Calf Raise 1 5 Legs
Standing Barbell Shrugs 1 5 Shoulders

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