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08-12-2006, 11:03 AM
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Bill Kazmaier Routine
This guy is my idol and was to Strongman what Arnold was to Bodybuilding, heres his routine.
Bill trained much like a bodybuilder, when he got closer to meets he would cycle down to lower reps on the more compound movements. First he'd cycle down to sets of 8 reps, then sets of 5 reps, then to triples, and then doubles when very close to a meet. Prior to his 661lbs. World Record bench press he did a 633lbs. triple. Later, in exhibition, he did 600lbs. for 5 repetition. Monday Bench (heavy) warm up, then 4 sets x 10 reps Wide Grip Bench 3 sets x 10 reps Narrow Grip Bench 3 sets x 10 reps Front Delt Raise 4 sets x 8 reps Dumbell Seated Press 4 sets x 10 reps Side Delt Raise 4 sets x 10 reps Lying Tricep Push (after 2 warm up sets) 6 sets x 10 reps Tricep Push Down 4 sets x 10 reps Tuesday Squat (heavy) warm up, then 4 sets x 10 reps Deadlift (light) warm up, then 3 sets x 10 reps Shrugs 2 sets x 15-40 reps, 1 set x 10-20 reps Seated Hammer Curls 4 sets x 12 reps Standing Curl 4 sets x 10 reps Close Grip Chin Ups 3 sets x max on each set Seated Row 4 sets x 10 reps Leg Extensions 3 sets x 10 reps Leg Curl 3 sets x 10 reps Calf Raise 3 sets x 15-25 reps Thursday Bench (light) warm up, then 3 sets x 10 reps Wide Grip Bench 3 sets x 10 reps Narrow Grip Bench 3 sets x 10 reps Dumbell Seated Press (heavy) warm up, then 4 sets x 8 reps Front Delt Raise 4 sets x 10 reps Tennis Backhand Cable Extensions 4 sets x 10 reps Prone Tricep Extension 4 sets x 10 reps Saturday Deadlift (heavy) warm up, then 4 sets x 8 reps Squat (light) warm up, then 4 sets x10 reps Shrugs (heavy) 4 sets x 10-15 reps Seated Hammer Curl 4 sets x 8 reps Concentration Curl 4 sets x 12 reps One Arm Row - 3 positions 3 sets x 10 reps Wide Grip Pull (down to chest) 4 sets x 10 reps Leg Extensions 3 sets x 10 reps Leg Curl 3 sets x 10 reps Calf Raise 3 sets x 15-25 reps (Ab Work When Possible) "Here is the program that Bill used for his World Record Bench Press. In his own words" BILL KAZMAIER 10-WEEK BIG BENCH PROGRAM Here’s a 10-week program that I used to top off my bench training with a world record. It’s so intense that I recommend only two upper body workouts per week, one light and one heavy day per week. Note: 225/10 means, 225 lbs. for 10 reps. 225/3/15 means, 3 sets of 15 reps with 225 lbs. Week 1: Light Day: Regular bench presses, 225/10, 315/10, 410/3/15. Narrow and wide bench presses, 350/3/10. Dumbbell presses, 100/3/10. Front raises, 75/3/10. Lateral raises, 75/3/10. Modified triceps presses, 300/4/15. Decline triceps presses, 335/3/15. Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 435/3/15 (wow). Narrow and wide bench presses, 375/3/10. Assistance work same as my light day. Week 2: Light Day: Regular bench presses, 225/10, 315/10, 420/3/15. Narrow and wide bench presses, 360/3/10. Deltoid work same as week one. Modified triceps presses, 310/4/15. Decline triceps presses, 345/3/15. Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 455/3/10. Narrow and wide bench presses, 385/3/10. Assistance work same as my light day. Week 3: Light Day: Regular bench presses, 225/10, 315/10, 430/3/12. Narrow and wide bench presses, 400/3/10. Dumbbell presses, 100/3/10. Front raises, 75/3/10. Lateral raises, 75/3/10. Modified triceps presses, 320/4/15. Decline presses, 355/4/10. Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 480/3/8. Narrow and wide bench presses, 400/3/10. Assistance work same as my light day. Week 4: Light Day: Regular bench presses, 225/10, 315/10, 440/3/12. Narrow and wide bench presses, 380/3/10. Dumbbell presses, Front and Lateral raises, same as week 3. Modified triceps presses, 330/4/15. Decline triceps presses, 365/4/10. Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 500/3/8. Narrow and wide bench presses, 410/3/10. Assistance work same as my light day. Week 5: Light Day: Regular bench presses, 225/10, 315/10, 405/10, 450/3/10. Narrow and wide bench presses, 390/3/10. Dumbbell presses, 110/3/10. Front and Lateral raises, 85/3/10. Modified triceps presses, 340/3/15. Decline triceps presses, 375/4/10. Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 495/10, 525/5/5. Narrow and wide bench presses, 420/3/10. Assistance work same as my light day. Week 6: Light Day: Regular bench presses, 225/10, 315/10, 405/10, 460/3/10. Narrow and wide bench presses, 400/3/10. Dumbbell presses, Front and Lateral raises, same as week 5. Modified triceps presses, 350/4/15, Decline triceps presses, 350/4/10. Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 495/8, 545/4/5. Narrow and wide bench presses, 430/3/10. Assistance work same as my light day. Week 7: Light Day: Regular bench presses, 225/10, 315/10, 405/10, 470/3/8. Narrow and wide bench presses, 410/3/10. Dumbbell presses, 120/3/10. Front & Lateral Raises, 85/3/10. Modified triceps presses, 370/5/10. Decline triceps presses, 395/4/10. Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 495/8, 540/5, 570/3/5. Narrow and wide bench presses, 440/3/10. Assistance work same as my light day. Week 8: Light Day: Regular bench presses, 225/10, 315/10, 405/10, 480/3/8. Narrow and wide bench presses, 420/3/10. Dumbbell presses, Front and Lateral raises, same as week 7. Modified triceps presses, 380/5/10. Decline triceps presses, 405/4/10. Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 495/8, 570/5, 590/3/3. Narrow and wide bench presses, 450/3/10. Assistance work same as my light day. Week 9: Light Day: Regular bench presses, 225/10, 315/10, 405/10, 490/3/6. Narrow and wide bench presses, 430/3/8. Dumbbell presses, 130/3/10, Front and Lateral raises, 95/3/10. Modified triceps presses, 390/5/10, Decline triceps presses, 415/4/8. Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 495/8, 570/5, 610/2/3. Narrow and wide bench presses, 465/3/10. Assistance work same as my light day. Week 10: Light Day: Regular bench presses, 225/10, 315/10, 405/10, 500/3/6. Narrow and wide bench presses, 440/3/8. Dumbbell presses, Front and Lateral Raises, same as week 9. Modified triceps presses, 400/5/10. Decline triceps presses, 425/4/8. Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 495/8, 550/5, 590/5, 635/3. Narrow and wide bench presses, 475/3/10. Assistance work same as my light day. 
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11-14-2006, 12:45 AM
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it means no bench shirt. A bench shirt is this shirt your wear that is really strong and it helps you put up extra weight, its acts as a kind of support.
edit: that is so much volume....dang
__________________
Squat - 405 Deadlift - 510 Bench - 315 Total - 1230
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11-14-2006, 04:14 PM
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__________________
Squat - 405 Deadlift - 510 Bench - 315 Total - 1230
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02-05-2007, 11:09 AM
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re:
Has anyone actually tried the first routine? Looks like a good structured routine, good for those that don't have a lot of time to devote to the steel (like me).
I will take on this routine. I have almost all that equipment at home, except for the leg ext/curl machine and any cable machines. If anyone has done this, and made modifications, let me know.
__________________
Sam and Tara, married November 19, 2005
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02-06-2007, 02:37 PM
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re:
did most of the upper body workout last night. I am picking up a bench tomorrow night so I can do the leg work and the seated stuff.
Jim, you know a way I could do tricep pushdown without a cable system? I was going to just substitute nose bashers for that exercise. Legs are tonight I am making the wife do this as well, but not as often or as many lifts. She wants to get toned/in-shape for a weddings this summer/fall.
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Sam and Tara, married November 19, 2005
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02-06-2007, 02:43 PM
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Quote:
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01-31-2009, 05:27 PM
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hey i was wondering if you guys think the first workout would overtrain me?? i like the workout ,but it seems like alot. i aslo workout at home ,and couldn't do the cable exercises.
Monday Bench (heavy) warm up, then 4 sets x 10 reps Wide Grip Bench 3 sets x 10 reps Narrow Grip Bench 3 sets x 10 reps Front Delt Raise 4 sets x 8 reps Dumbell Seated Press 4 sets x 10 reps Side Delt Raise 4 sets x 10 reps Lying Tricep Push (after 2 warm up sets) 6 sets x 10 reps Tricep Push Down 4 sets x 10 reps Tuesday Squat (heavy) warm up, then 4 sets x 10 reps Deadlift (light) warm up, then 3 sets x 10 reps Shrugs 2 sets x 15-40 reps, 1 set x 10-20 reps Seated Hammer Curls 4 sets x 12 reps Standing Curl 4 sets x 10 reps Close Grip Chin Ups 3 sets x max on each set Seated Row 4 sets x 10 reps Leg Extensions 3 sets x 10 reps Leg Curl 3 sets x 10 reps Calf Raise 3 sets x 15-25 reps Thursday Bench (light) warm up, then 3 sets x 10 reps Wide Grip Bench 3 sets x 10 reps Narrow Grip Bench 3 sets x 10 reps Dumbell Seated Press (heavy) warm up, then 4 sets x 8 reps Front Delt Raise 4 sets x 10 reps Tennis Backhand Cable Extensions 4 sets x 10 reps Prone Tricep Extension 4 sets x 10 reps Saturday Deadlift (heavy) warm up, then 4 sets x 8 reps Squat (light) warm up, then 4 sets x10 reps Shrugs (heavy) 4 sets x 10-15 reps Seated Hammer Curl 4 sets x 8 reps Concentration Curl 4 sets x 12 reps One Arm Row - 3 positions 3 sets x 10 reps Wide Grip Pull (down to chest) 4 sets x 10 reps Leg Extensions 3 sets x 10 reps Leg Curl 3 sets x 10 reps Calf Raise 3 sets x 15-25 reps (Ab Work When Possible)
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