SCRAP Your Lifting Program

Alexander Bromley

I sometimes get get tired of training. It’s usually when I train a pre-planned fullbody program on Mondays, Wednesdays and Fridays. The worse part seem to be the days I don’t train, it just makes me even more lazy and unmotivated. So what I usually do is, that I double down and start training daily. I might drop the program I was doing, continue parts of it or break it in half from 3 days to 6 day (3 days work spread over 6 days).

I enjoy doing pressing movements like Military Presses, Push Presses, Incline Benchpress, Close Grip Benchpress and especially regularly paused Benchpress 4 to 7 days a week, Squat 2 or 3 days a week, Power Cleans (good as warm up for Deadlift) 1 or 2 days a week and Deadlift 1 day a week (maybe 2, but then 1 “heavy” day and 1 “light” day).

if I do some sort of Benchpress about every day, I usually have some goal for the week. It could be a heavy Monday where I add 2,5 kg (5 pounds) every Monday and then more or less do what I feel like accordingly the rest of the week.


Monday. Working up to 1 heavy set of 1-5 reps. add 2,5 kg each week for 4-6 weeks (so start accordingly). Plus Squat.

Tuesday. Incline Benchpress 3 sets of 5 reps. Plus Military Presses 3 sets of 5 reps. (light/medium).

Wednesday. Benchpress 5 sets of 2 or 3 reps. (about 80%). Plus Deadlift and back work (Power Cleans, Rows, Pullups, etc.).

Thursday. Close Grip Benchpress 3 to 5 sets of 5 reps. (light/medium).

Friday. Benchpress 5 sets of 2 or 3 reps. depending on next Monday’s weight, the first few weeks maybe 80% and 70% when Mondays get very heavy. Plus Squat and Military Presses (medium/heavy).

Saturday. Normal or Incline Benchpress 5 sets of 2 reps. (light/medium). Plus a little back work and maybe some Biceps Curls.

Sunday. Off.

About Training

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