Bands and Chains
Eight weeks of a heavy day and a speed day for squat, bench and deadlift, with bands for four weeks and chains for four. Four days a week.
- Weeks
- 3 8 weeks · with a trainer
- Days a week
- 4
- Level
- Advanced
- Gear
- A barbell, rack, bench and plates; a pair of lifting bands and a set of chains (or two pairs of bands); a box and boards for the board press.
The sessions Four days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Heavy Lower
- Reverse Band Squat 4 × 3
- Good Morning off Pins 3 × 5
- Barbell Glute Bridge 3 × 8-12
- Hanging Leg Raise 3 × 8-12
The band hangs from the top of the rack and helps at the bottom. The good morning starts from pins.
Day 2 Heavy Upper
- Reverse Band Bench Press 4 × 3
- Board Press 3 × 5
- Barbell Row 4 × 8-12
- Skull Crusher 3 × 10-15
Two boards on the chest for the board press. Row heavy, to the ribs.
Day 3 Speed Lower
- Speed Box Squat or Box Squat with Bands 8 × 2
- Deadlift with Bands or Deadlift with Chains 6 × 1
- Barbell Walking Lunge 3 × 8-12
- Plank 3 × 45 sec
Sit to the box, pause, drive up fast. Deadlift singles reset on the floor, every one quick.
Day 4 Speed Upper
- Powerlifting Bench Press 8 × 3
- Close-Grip Bench Press 3 × 8-12
- Reverse-Grip Barbell Row 3 × 8-12
- Barbell Curl 3 × 8-12
Fast triples with a competition grip and a touch on the chest. Change grip width each set if you like.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
- Week 7 · Peak with a trainer
- Week 8 · Deload and test with a trainer
What it trains
Triceps · Quadriceps · Abdominals · Lower back · Middle back · Biceps · Glutes · Hamstrings
Plans like this one
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