When you exercise, you expect a result.
A result like muscle gain, fat loss, improved cardiovascular fitness, or enhanced performance. When you look down at the scale or pose in the mirror, you want to like what you see. You want a result.
If you don’t get it, disappointment ensues, and some will say screw it and quit. When you don’t get results, why continue?
There’s nothing wrong with expecting a result, but it’s also great not to expect one too. Putting constant pressure and expectations on yourself only wears you down.
There’s a joy in movement when you’re not always expecting a result. If you’re not feeling any joy, it may be because you view exercise as punishment, or because you’re always expecting a result. Let’s see if we can balance the scales while I introduce the concepts: park-bench and bus-bench workouts.
Result Park & Bus Bench Workouts
Dan John developed the concept of Park-and-Bus Bench workouts. If you don’t know who he is, please Google him.
With bus-bench workouts, you expect results within a specified time. You’re sitting on the bench waiting for the bus, and you expect it to show up. In exercise terms, that means you have a goal, a deadline, and a way to measure it.
Examples include:
Add 20 pounds to your deadlift in eight weeks
Lose 10 pounds before a vacation
Complete a hard six-week muscle-gaining block
John explains that there are times when you expect and demand results, but they’re not a full-year thing. Bus bench workouts work best when they’re short, focused, and intense. He likes the idea of roughly four months of bus bench training per year, often split into two two-month blocks.
Park bench workouts are where you are for the other 8 months of the year. You’re sitting on a park bench and not waiting for anything. You’re just there. Maybe the squirrel shows up, maybe it doesn’t. Either way, you’re chilling.
What that means in exercise terms is this: You show up, punch the clock, and practice basic human movements without turning every workout into a life-or-death event.
The Dan John basics are:
Push
Pull
Hinge
Squat
Loaded carries
John suggests that if you’re hitting those patterns a couple of times per week with appropriate reps and loads, you’re golden.
Waiting For A Result?
“You’re not yet good enough to be disappointed” often rings in my head.
If you’re not seeing results, maybe you’re on the wrong bench, or maybe you’re not good enough yet to be disappointed? Often, people expect to turn years of neglect into results straight away, or to have their newbie gains continue forever. When results come easily or on your timetable, you expect them to continue.
But that rarely happens. You’re on the park bench waiting for a bus. You need to stop waiting for the bus and enjoy the view from the bench. Start to find joy in the fundamental movements. Show up a few times a week, master them, and then challenge yourself with load.
Here’s an example of a park bench workout.
Day 1: Goblet Squat + Press + Carry
1A. Goblet Squat: 3 sets of 8 reps
1B. Farmer Carry: 3 sets of 40 yards
1C. One-Arm Dumbbell Row: 3 sets of 12 reps per side
1D. Half-Kneeling Unilateral Press; 3 sets of 6 reps per side
1E. RDL: 3 sets of 8 reps
Day 2: Hinge + Push-Up + Carry
1A. Trap Bar Deadlift: 4 sets of 3 reps
1B. Push-Up Variation: 3 sets 10-16 reps
2A. TRX Row or Inverted Row: 3 sets of 16 reps
2B. Split Squat: 3 sets of 6-8 reps per side
2C. Suitcase Carry : 3 sets of 40 yards per side
Day 3: Squat + Pull+ Swing
1A. Front Squat Variation:3 sets 5 reps
1B. Dumbbell Unilateral Floor Press: 3 sets 8 reps per side
1C. Kettlebell Swing or RDL: 4 sets of 10 reps
1D. Lat Pulldown or Chin-Up: 3 sets of 6–8 reps
You know a funny thing about these workouts? The bus may arrive anyway.
Bus Bench Result
Park bench workouts are awesome, and that’s where you should spend most of your time. But watching the squirrels may get dull, so it’s time to get serious.
That’s where bus bench workouts come in. Now you’re good enough to be disappointed after spending time on the park bench. Bus bench workouts need your full commitment. Please ensure you don’t have too many competing demands and that you have time, energy, and patience to wait for the bus.
Here’s an example of a 6-week muscle-building workout.
Workout 1
1A. Front Squat Variation: 4 sets 6–10 reps
1B. Dumbbell Bench Press: 4 sets 6–12 reps
2A. Romanian Deadlift: 3 sets 6–12 reps
2B. Chest-Supported Dumbbell Row: 3 sets 12-15 reps
3A. Dumbbell Lateral Raise: 3 sets 15 reps
3B. Incline Dumbbell Curl: 3 sets 12-15 reps
3C. Standing Calf Raise: 3 sets 15–20 reps
Workout 2
1A. Trap Bar Deadlift: 3 sets 4-6 reps
1B. Half Kneeling Landmine Press 3 sets 6-12 reps per side
2A. Lat Pulldown 3 sets 12-15 reps
2B. Bulgarian Split Squat 3 sets x 10–12 reps per side
3A. Stability Ball Hamstring Curl: 3 sets 12–15 reps
3B. Overhead Triceps Extension: 3 sets 15–20 reps
3C. Seated Calf Raise: 3 sets 15–30 reps
Workout 3
1A. Leg Press: 4 sets 10–15 reps
1B. One-Arm Dumbbell Row: 3 sets 8–15 reps per side
2A. Machine Chest Press: 3 sets 12–15 reps
2B. Hip Thrust Variation: 3 sets 12 reps
3A. Lean Away Lateral Raise 3 sets 12-15 reps per side
3B. Hammer Curl 3 sets 15–20 reps
3C. Single-Arm Triceps Pulldown 3 sets 15 reps per side
6-Week Progression
Week 1: Find Your Working Weights: Start in the lower- to mid-rep range. Leave 2 reps in reserve on most sets.
Week 2: Add Reps: Keep the same weight and push toward the upper end of each rep range. Example: Front squat goes from 4 x 6 to 4 x 8–10.
Week 3: Add Load: If you hit the top of the rep range with good form, add weight and drop back toward the lower end. If not, stay at week 2 progression.
Example: Dumbbell bench press goes from 4 x 12 to 4 x 8 with heavier dumbbells.
Week 4: Add Pauses. Add a 3-second pause in the hardest position of the compound lifts. Pause at
Bottom of the squat
Chest level during dumbbell bench press
Top of rows
Bottom of RDLs when the hamstrings are loaded
Add a pause to 2 exercises per workout.
Week 5: Slow the Eccentric; Use a 3-second lowering phase on the first exercise of each superset and take away the pause from week 4.
Week 6: Isolation Exercise Drop sets. Keep the compound exercises the same as week 5. For the final set of selected isolation exercises, perform one drop set. Example: Do 20 reps, reduce the weight by 25–30%, then do 8–12 additional reps.
The Result Difference
The park bench workout is tougher. More exercises, more sets, more reps, with a few intensity techniques thrown in for good measure. Distinguishing between the two workouts makes it clear that one is less complex and repeatable. The other is intense and pushes the boundaries.
Treating the bus bench workout like a park bench workout means you’ll grind yourself into dust. Treating a park bench workout like a bus bench workout will leave you disappointed.
If you’re not getting the results you want, check which bench you’re on. That will fix things.
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Whether you’re just starting or tired of piecing together random YouTube workouts, my online coaching will help you succeed with:
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