Name: Playbook - Morgan Olson - W2/D3 Push | Bench 🔥
Uploaded: 2025-10-12T05:58:59.113Z
Duration: 80 min
Description: W2/D3 Push | Bench 🔥

Trying to kill me with these sprints bro. Solid heavy lift

Kallie

Enjoyed the push. Appreciate the shorter session since it's my 1st day of the week.

Lily Toy

Shellz

Loving seeing the progress from my first go round. 125 was my goal for a 1RM at body weight a couple years ago. I'd doubled it since but never tripled until this program, and I have twice now. Granted, I'm also ten pounds heavier but still proud of my progress.

Casie

Mads

Louis

Getting better with bench press every time! Loving seeing the weight go up!

Ashley

That went by super fast but I'm feeling it now 😆😅

Angie

Elmaz

Rehana

naïka Champaïgne

Naima

Struggled to get to the gym. DST is my nemesis. Got it done. With a new 3RM.

Nora

Courtney Schrade

Ayla

I am braking PR 💪😅 second round on the legend 🔥🔥🔥

Very nice chest pump! Easily one of the best bang for your time workouts.

Nicole

PR Chest Press!? Happy Monday, y’all 💪

Deb Livingston

Mena

Wow! Damn that was hard but good workout!😂💪🏻

Nice push to get through a mentally rough day

Madeline

Love me a good push day. Benched more than ever. Feeling freakin strong.

naomi

Jess

Feeling the chest pop towards the end, slowing down on the cable flys really turned the pump on!

Ahh sprints were the icing on the cake 🎂

That cardio was the cherry on top today! 🔥

Sierra

Kristin

The running...it's the running that's hell

Julius

Good ass workout Mo! 💪🏾🔥💙✅😤🍽️

Bigbodybenz

Robyn

Joyce

Added another superset just for a bit more volume, did hit a bench max!!!

Olivia

I’m not good with barbells so I did dumbbell work instead. Those sprints at the end are brutal 😫

Sharon Braddock

Needs more chest and shoulder pump.  More time under heavier tension. But I also get the constantly varied.

Noabeth

Heather

Amber Lawrence

Sara Hanrahan

Tatyanna

Amanda

Close grip bench -work to 3rm 
Bench press 4 x 3 
Military press into push press 3 x 4 

Barbell skull crushers 4 x 10 
Cable flys 4 x 15, 12, 10, 8 +8 

Dip Bar Leg Raise  4 x 10-12
Decline Reverse Crunch  4 x failure

SPRINTS
8 INCLINE
6-7 SPEED

GOAL
Tricep & front delt builder

DETAILS
1. Proud chest & close grip on bar. 
2. Externally rotate. 
3. Squeeze between your shoulder blades as you lower the bar. 
4. Lower below sports bra or nipples with elbows close to body. 
5. Right triangle in elbow. 
6. Exhale and press up. 

CUES
- Proud Chest
- Externally Rotate 
- Right Triangle

Close Grip Bench Press (work up to a heavy 3RM)

DETAILS
1. Retract your shoulder blades down into the bench and back towards your hips. Barbell can be used for leverage to get into this position. Think of trying to get your shoulders and hips to touch each other.
2. Legs are in a squat stance with your heels firmly planted on the ground. Squeeze the ass a little.
3. Grab the bar with the desired width and wrists neutral. 
4. Big breath and unrack the barbell.
5. Bring the barbell over your nips. 
6. Externally rotate and try to break the bar with your hands to activate your lats.
7. Lower the bar to below your sports bra. This is a very important position you have to nail.
8. Bar is BELOW your sports bra, and your elbows are tightly screwed in at a 45 degree angle.
9. With the bar touching your chest, drive up to finish the rep. Pause is optional.
10. Drive straight up or slightly back towards the rack, whichever feels stronger and more natural. 
11. Finish the rep with straight arms, with shoulder blades still retracted.

Barbell Bench Press

GOAL
Tricep sculptor…just keep those elbows in place 

DETAILS
1. Wrap a resistance band underneath a bench or couch. 
2. Lay on back and grab both ends of the band.
3. With elbows by chin and chest proud, lower your wrists slowly to behind forehead.
3. Squeeze your triceps to extend the weight up. 
4. Keep your elbows and shoulders in place. 
5. Pause at top and then repeat. 

CUES
- Elbows by Chin
- Wrists Neutral
- Be a Badass Cuz Most Guys Don't Even Do These

Banded Skull Crushers

GOAL
Isolate the chest for confident posture and a striated chest

DETAILS
1. Set cables to shoulder height.
2. Begin by taking a lunge stance. 
3. Proud chest, slightly bend elbows, and externally rotate your shoulders.
4. Start with handles touching together and squeeze your chest as hard as possible. 
5. Slowly release and lower back. Keeping elbows slightly bent and the tension in the chest.
6. Squeeze the handles back together. 
7. Don’t overpower with your shoulders. Aka don’t shrug. 

CUES
- Proud Chest
- Sternum Up
- Externally Rotate
- Squeeze from Your Chest

Cable Chest Flys (last set drop set 8+8)

Superset 1

GOAL
Strengthen the lower abs for supreme injury prevention, lifting strength and pelvic control #PelvicStrong

DETAILS
1. On a dip bar, extend arms and actively press away from it.
2. Create as much space between the ears and shoulders as possible. 
3. Stack your body in a perfectly straight line, abs crunched, butt squeezed, and toes pointed.
4. Begin the rep by lifting the toes up to hip level. 
5. Actively crunch your abs while keeping your hips under your shoulders, don't let the hips tuck back behind your body. 
6. On the descent, control the negative and pray to the ab Gods to power you through at least 10 reps. 

CUES
- Feet Together
- Control Descent
- Exhale on Crunch
- Hips In Line With Body
- Crunch Belly Button In

Dip Bar Leg Raise   (10-12)

GOAL
One of my favorite lower ab exercises - use that mind muscle connection to tuck your pelvis and contract the lower abs

1. Lie down on a decline bench with your legs fully extended and arms to the side of your torso with the palms on the floor. Your arms should be stationary for the entire exercise.
2. Move your legs up so that your thighs are perpendicular to the floor and feet are together. This is the starting position.
3. While inhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the floor. 
4. Hold the contraction for a second and move your legs back to the starting position while exhaling.

CUES
- Crunch Abs into Belly Button 
- Knees Up to Ceiling

Decline Reverse Crunch  (each set to failure)

Superset 2

GOAL
Calorie burner 

DETAILS
1. Either run on a hill, outside or on the treadmill.
2. Work on figure 4 form.
3. 90-degree bend in elbows.
4. Land on the balls of your feet. 
5. Avoid heel striking.

CUES
- Hand Goes from Face Cheek to Butt Cheek
- Pull the Heel to Butt
- Hamstring Curl Not Quad Extension

Sprints  ( 8 incline, speed 6-7)

W2/D3 Push | Bench 🔥

Katy

It felt great but I only have so much at home 
Just wanted to prep a little 
Nice though

Roseanna

Day 1 of the legend did NOT disappoint. Let’s get it

W1/D1 Legs | Rack Pull

Ruth Hanney

W1/D2 Legendary Pull 🔥

Kate

Bella

W1/D3 Legendary Push | Bench

Marion

I loved this full body burn. Week 1 of the legend DID NOT disappoint

W1/D4 Full Body Demolition 🤺

Starting off week 2 sweaty af I see… 🙈

Monica G

Hate leg days. …unless it’s the legend 🔥❤️

August

W2/D1 Legs | Back Squat

Romi

W2/D2 Epic Pull Day 🥊

never thought I’d love weighted planks #momdidittome

W2/D4 Full Body Burn 🔥

Ruby

This initially looked easy…. Jokes on me

W3/D1 Legs | Deadlift

L-l-l-l-looooooved it! Back is thickenin’ up baybeeeeee!

Norah

I thought I was strong, but I had to FAFO.

W3/D2 Epic Pull Day 💪🏼

Decline followed by incline bench press had my chest shaking!!! Awesome push day 👍👍👍

Finished with 2000 jump ropes 😮‍💨

Brijhae

W3/D3 Big Bench Day 🦾

4 sets of supersets back to back is a killer. Loved it.!

W3/D4 Gnarly Abs & Arms

usually not feelin leg day but today was it 🤌

W4/D1 Squat Dom Legs

Great workout.  The supersets are a pain for busy gyms.

W4/D2 Pull Volume

How do these workouts keep getting better?!?

Loveeeed this!! That tricep x abs at the end was the perfect finisher

Steph

W4/D3 Push Pump

Banger. Sprints didn’t absolutely destroy me this time… what a win

Jessica

W4/D4 Bulletproof Full Body 🦾

Felt great! I love feeling the progress build week by week

Alison

W5/D1 Leg of Steel

Make the supersets use one piece of equipment. I have to modify a lot bc the gym is busy.

W5/D2 Bulletproof Back 🔥

W5/D3 Push | Bench

The legend is legendary! I loved this program

Those sprints at the start caught me way off guard! I have not been running 😰

W2/D3 Push | Bench 🔥

Community

More workouts from Morgan Olson