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Stick to the Plan

posted on April 17, 2023

Do you ever get bored in the gym? Hit a plateau? Show up with no plan?


Far too often, we find ourselves scrolling social media and getting caught up in influencers workouts on Instagram and tiktok. This makes us want to get up and go to the gym, which is a good thing, but it can lead to a lot of confusion. The result is you show up to the gym with no plan, just some stuff you saw on Instagram which is specific to someone else’s plan. You end up doing their workout , then the next day you do another different one, then another, the cycle continues. This leads to no linear progress in the gym and constant novelty. How can we solve this problem? How can we break strength plateaus?


Set a goal, one that is specific. An example would be: I want to increase my bench press by about 20lbs by the end of the month. 


The proper approach to this would be to set up a training block of about 4 weeks, the idea is you do the same movements for 4 weeks and get better both physically and mentally. 


  • Bench Press 5,3,2,1 (Set of 5, set of 3, set of 2, set of 1) (Increasing the weight every time)
  • DB incline Press 3 x 8-10  (Secondary bench)
  • BB Row 3 x 6-10 (Heavy Rows)
  • Chest fly 3 x 10-15 
  • Heavy tricep Ext. 3 x 6-10
  • Rear delts 3 x 10-15

Pick a day of the week to be your bench press day, and execute this plan for 4 weeks straight increasing the weight a small amount (5 to 10 lbs) each session! 


Give this a try for your bench day for at least a month, let me know if you get stronger! The same method can be applied to anything. 


Come to the gym prepared. Stick to the plan.


  • Michael Dowling 4.13.23


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