Aayush Rana
NASM-CPT · PN-1
Press & Pull
Eight weeks on the upper body, honestly.
8 wks
3/wk
60 min
Intermediate
What this block is
Specialisation means something gets less attention for eight weeks. Here that is your lower body — you squat twice a week at a maintenance load and you set no leg records. That is the deal, and it is written into the plan so nobody is surprised in week five.
The press and the chin are each trained three times a week, at loads that let you finish every set with one or two reps in reserve. Frequency does the work; grinding does not.
Entry: One unassisted chin-up and a bodyweight bench press, or a coach’s sign-off.
| Day | Focus | Main work |
|---|---|---|
| Day 1 | Heavy press | Bench press · weighted chin · row · maintenance squat |
| Day 2 | Volume | Overhead press · lat pulldown · dip · curl |
| Day 3 | Speed and shoulders | Speed bench · chin cluster · rear delt · carry |
| Bench press | 3RM |
|---|---|
| Weighted chin-up | 3RM |
| Overhead press | 5RM |
What you leave with
- A measured jump on the bench and the chin, tested in week eight
- A pressing shoulder that still moves properly at the end
- A maintenance dose for everything you paused
Bring
Who coaches it
Bikash Thapa
WBC-1 · USAW-1
Members who ran this block
Their measured start and finish, on the same page as the plan.
Tenzin Lama
Two specialisation blocks and a first bodyweight bench press.
Questions people ask about this block
It holds. Twice a week at around 70 per cent keeps the pattern and most of the strength. Expect to re-test five to ten kilos down and to get it back inside a fortnight.
The sessions are short and frequent on purpose. If you have a fourth day, add the Engine conditioning session rather than a fourth lifting day.
Also under build muscle
Hypertrophy Block
Twelve weeks of accumulating tissue.
Your first session costs nothing.
You will be met at the door, screened by a coach and put through a real session — not a sales tour. Wear flat shoes. We have everything else.