BEN — Block 06 · Sessions 41–49
CPF/STRONG
// Block 06 · Sessions 41–49 · Workouts 1–9
BEN
Block 06 — Load + Volume Build
Workouts
9
Sessions
41–49
Bench
215#+
Trap Bar
360#+
Sumo
370#+
// Workout 1 · Session 41
BENCH +
PULL DENSITY
Bench · Weighted Pull-Up · Bent-Over Row · Seal Row · KB Press · Arms
// Warm-Up
Bike / row 5 min
Banded pull-apart 3×15
Bench build 1×8 empty · 1×5 @ 135# · 1×3 @ 175# · 1×2 @ 200#
Primary — Push + Pull
Barbell Bench Press
5 × 6
205–210#
rest 2:30
Weighted Pull-Ups
4 × 6
+40–42#
rest 2:00
Barbell Bent-Over Row
4 × 6
200–205#
rest 90 sec
Accessories
DB Seal Row
4 × 10
55# DBs
rest 75 sec
Tall-Kneeling Single-Arm KB Press
5 × 10/arm
~57–62# KB
rest 75 sec
EZ Bar Curl / Hammer Curl Superset
5 × 12 / 12
80# / 48# DBs
rest 60 sec
// Workout 2 · Session 42
TRAP BAR +
FRONT SQUAT
Trap Bar DL · Front Squat · Reverse Lunge · B-Stance RDL · GHD
// Warm-Up
Hip 90/90 60 sec/side
Banded clamshell 2×15
Trap bar build 1×5 @ 135# · 1×4 @ 225# · 1×3 @ 295# · 1×2 @ 330#
Primary
Trap Bar Deadlift
5 × 4
360–365#
rest 3:00
Front Squat
4 × 4
207–210#
rest 2:30
Accessories
DB Reverse Lunge from Deficit
3 × 12/leg
40# DBs
rest 90 sec
DB B-Stance RDL
3 × 12/leg
60–63# DBs
rest 90 sec
GHD Hip Extension (Straight Body)
4 × 15
BW — 2s pause
rest 60 sec
// Workout 3 · Session 43
OVERHEAD
INTENSIFY
Push Press · Incline DB · Pendlay Row · Lateral Raise · Core
// Warm-Up
Wall slide 2×10
Banded pull-apart 3×15
Push press build 1×5 @ 95# · 1×3 @ 145# · 1×2 @ 170#
Primary
Barbell Push Press
5 × 5
185–190#
rest 2:30
Accessories
Incline DB Bench Press
4 × 8
72.5–75# DBs
rest 90 sec
Pendlay Row
4 × 6
190–200#
rest 90 sec
DB Lateral + Front Raise Superset
4 × 15 / 15
22.5# DBs
rest 60 sec
Core Circuit — 3 Rounds
3 rounds
BW
rest 60 sec
// Workout 4 · Session 44
SUMO PEAK +
SQUAT WAVE
Sumo DL · Safety Bar Squat · Good Morning · GHD Sit-Ups · Nordic
// Warm-Up
Hip 90/90 60 sec/side
Sumo stance hip circle 10 each dir
Sumo build 1×5 @ 135# · 1×3 @ 245# · 1×2 @ 315# · 1×1 @ 345#
Primary
Sumo Deadlift
5 × 4
355–360#
rest 3:00
Safety Bar Back Squat
4 × 4
228–230#
rest 2:30
Accessories
Barbell Good Morning
3 × 12
152–155#
rest 90 sec
GHD Sit-Ups
3 × 38
BW
rest 60 sec
Nordic Curl (Eccentric)
4 × 8
BW — 4–5s descent
rest 75 sec
// Workout 5 · Session 45
BENCH LOAD
+ RING COMPLEX
Bench · Weighted Pull-Up · Ring Push-Up / Row Complex · Seal Row · Arnold · Triceps
// Warm-Up
Banded pull-apart 3×15
Ring row 2×10 easy
Bench build 1×5 @ 135# · 1×3 @ 180# · 1×2 @ 205#
Primary
Barbell Bench Press
4 × 6
212–215#
rest 2:30
Weighted Pull-Ups
4 × 6
+44–47#
rest 2:00
Accessories
Ring Push-Up / Ring Row Complex
4 rounds
BW — 8+8
rest 75 sec
DB Seal Row
4 × 10
55–57.5# DBs
rest 75 sec
DB Arnold Press
3 × 12
47.5# DBs
rest 75 sec
Overhead Banded Triceps Extension
4 × 20
Band
rest 45 sec
// Workout 6 · Session 46
FRONT SQUAT
DENSITY
Front Squat · Goblet Cyclist · Step-Up · KB OH Carry · Nordic
// Warm-Up
Hip 90/90 60 sec/side
Banded lateral walk 2×15 steps/dir
Front squat build 1×5 @ 95# · 1×3 @ 155# · 1×2 @ 190#
Primary
Front Squat
6 × 4
207–210#
rest 2:30
Accessories
Goblet Cyclist Squat
3 × 18
~80# KB
rest 90 sec
DB Step-Up to Knee Drive
4 × 10/leg
60# DBs
rest 90 sec
KB Overhead Carry (Single Arm)
4 × 25m/side
Mod-heavy KB
rest 60 sec
Nordic Curl (Eccentric)
4 × 8
BW — 4–5s descent
rest 75 sec
// Workout 7 · Session 47
BENCH VOLUME
+ BARBELL COMPLEX
Bench 5×6 · Barbell Complex · KB Press · Plank · Arms
// Warm-Up
Banded pull-apart 3×15
Face pull 3×15 light
Bench build 1×5 @ 135# · 1×3 @ 175# · 1×2 @ 205#
Primary
Barbell Bench Press
5 × 6
212–215#
rest 2:30
Accessories
Barbell Upper Body Complex
4 rounds × 5 each
Moderate — RPE 7
rest 90 sec
Tall-Kneeling KB Press
5 × 10/arm
~62# KB
rest 75 sec
Weighted Plank Hold
3 × :75
45# plate
rest 60 sec
EZ Bar Curl / Hammer Curl Superset
4 × 12 / 12
80# / 48# DBs
rest 60 sec
// Workout 8 · Session 48
TRAP BAR PEAK
+ UNILATERAL
Trap Bar DL · Reverse Lunge · B-Stance RDL · Farmer Carry · GHD
// Warm-Up
Hip 90/90 60 sec/side
Leg swing 10/leg
Trap bar build 1×5 @ 135# · 1×3 @ 245# · 1×2 @ 315# · 1×1 @ 345#
Primary
Trap Bar Deadlift
5 × 4
362–368#
rest 3:00
Accessories
DB Reverse Lunge from Deficit
4 × 12/leg
40–42# DBs
rest 90 sec
DB B-Stance RDL
4 × 12/leg
62.5–65# DBs
rest 90 sec
KB Farmer Carry (Bilateral)
4 × 30m
Heavy KBs — RPE 8
rest 75 sec
GHD Hip Extension (Straight Body)
4 × 15
BW — 2s pause
rest 60 sec
// Workout 9 · Session 49 — Block Closer
PUSH PRESS LOAD
+ SUMO PEAK
Push Press · Pull-Ups · Pendlay Row · Incline DB · Sumo DL · Safety Bar · Good Morning · GHD · Nordic
// Warm-Up
Bike / row 5 min
Banded pull-apart 3×15
Push press build 1×5 @ 95# · 1×3 @ 150# · 1×2 @ 175#
Sumo build 1×3 @ 245# · 1×2 @ 315#
Upper — Block Peak
Barbell Push Press
4 × 5
190–195#
rest 2:30
Weighted Pull-Ups
5 × 5
+47–50#
rest 2:00
Pendlay Row
4 × 6
195–202#
rest 90 sec
Incline DB Bench Press
4 × 8
75# DBs
rest 90 sec
Lower — Block Peak
Sumo Deadlift
1 × 3 heavy
+ 3 × 4
Heavy 3: 370–380#
Volume: 355–360#
rest 3:00
Safety Bar Back Squat
3 × 5
228–232#
rest 2:30
Barbell Good Morning
3 × 12
152–155#
rest 90 sec
GHD Sit-Ups
3 × 38
BW
rest 60 sec
Nordic Curl (Eccentric)
4 × 8
BW — 4–5s descent
rest 75 sec
CPF/STRONG
Ben · Block 06 · Sessions 41–49 · Workouts 1–9