# The Strongest Guy You've Never Heard Of (20 years old!) Source: https://www.youtube.com/watch?v=6n4ybT8NSws Recap page: https://rapidrecap.app/video/6n4ybT8NSws Generated: 2026-02-12T10:32:30.427+00:00 --- ## Quick Overview The 20-year-old athlete, weighing 61kg/135lb, successfully performs a 200kg/440lb bench press, demonstrating strength that is over three times his body weight, while his calisthenics work like weighted dips and muscle-ups are also highly advanced, leading to a structured 6-day training split prioritizing heavy compound lifts followed by focused accessory and calisthenics work. **Key Points:** - The athlete, aged 20 and weighing 61kg/135lb, achieved a 200kg/440lb bench press, exceeding three times his body weight. - The training split is a 6-day structure where Day 1 focuses on heavy bench/Larsen press, Day 2 on calisthenics (pull-ups/Lat PD), Day 3 on squats, Day 4 on bench/dip variations, Day 5 on heavy dips/back-focused work, and Day 6 on lower body/calisthenics. - Heavy pressing days feature a top single (warm-up) followed by a percentage-based backdown set (e.g., 3-6 reps at 8-12 RIR) and an optional 1RM attempt. - Calisthenics work includes exercises like muscle-ups, front levers, planches, and flags, which are scaled to the individual's level. - The athlete favors weighted dips (like 160kg/353lbs shown) and uses technique/paused variations for muscle focus, prioritizing strength over hypertrophy for these movements. - Accessory work balances muscle development, including preacher curls (2 sets of 8-15) and lateral raises (15-20 reps), with a focus on hypertrophy for arms. - The overall training philosophy emphasizes consistent, high-quality training (often 6 days a week) and careful progression based on daily execution rather than rigid percentage targets. ![Screenshot at 00:06: The athlete performs a heavy bench press of 200kg/440lb, demonstrating strength over three times his body weight, which is a key display of his raw power.](https://ss.rapidrecap.app/screens/6n4ybT8NSws/00-00-06.jpg) **Context:** This video features a discussion between two individuals, one being the strong 20-year-old athlete named Ben (who weighs 61kg/135lb) and the other an interviewer/coach, planning out a highly structured 6-day training split. The context revolves around balancing maximal strength efforts in heavy compound lifts (like bench press and squats) with advanced calisthenics skills and hypertrophy-focused accessory work, detailing how the athlete structures his training based on daily readiness and specific goals. ## Detailed Analysis The video outlines a detailed 6-day training split designed by the 20-year-old athlete, Ben, who weighs 61kg/135lb. The main focus is balancing strength acquisition in compound lifts with skill work and hypertrophy in accessory movements. The structure is split across six days, with Day 1 focusing on bench/Larsen press, Day 2 on pull-ups/Lat PD, Day 3 on squats, Day 4 on dips/triceps, Day 5 on heavy weighted dips and back work, and Day 6 on lower body/calisthenics. The heavy pressing/squat days begin with a top single, which functions as a warm-up, followed by backdown sets targeting 3-6 reps with 2-3 RIR (Reps In Reserve), and potentially an RM attempt. The calisthenics portion is highly adaptable, encouraging training variations like Muscle Up, Front Lever, Planche, and Flag, scaled to the athlete's current level. For dips, Ben prefers weighted variations (achieving 160kg/353lbs) to build positional strength, sometimes incorporating paused dips for technique focus. Accessory work, like triceps extensions (2x8-15) and lateral raises (15-20), is included for hypertrophy and addressing weak points, such as the biceps (which he trains with preacher/hammer curls). The philosophy is rooted in consistency (training 6 days a week) and listening to daily fatigue, prioritizing technique and stability over simply chasing maximal weights on every lift, especially for complex movements like weighted dips and ring work. ### Day 1 (Bench/Larsen Press) - Heavy Bench/Larsen Press focusing on a Top Single (Warmup) followed by backdown sets (3-6 reps, 2-3 RIR) and an optional 1RM attempt - Pull ups/Lat PD (1x8-20) - Row (1x8-20) - Curls (2x8-12) ### Day 3 (Squats) - Squats focusing on Top Single followed by Backdown sets (3-6 reps, 8-12 reps) - Hamstring Variation, Quad Variation, Calve Variation (2 sets, 6-12 reps) - Accessory work for other muscle groups ### Day 4 (Bench/Dip Variation Focus) - Technique-focused Dips (1x6-12, 2-3 RIR) and Paused Dips (2-3 reps) - OH Press (1 top set, 1 backdown set of 8-12 reps) ### Day 5 (Heavy Dips/Back) - Heavy Weighted Dips (Max reps or AMRAP) followed by Calisthenics progressions (MU, FL, ID, TED, Ring Pushup/Fly) - Heavy Row variation (e.g., T-Bar Row) ### Day 6 (Lower Body/Calisthenics) - Deadlifts/RDLs - Hamstrings - Glutes (e.g., BSS) - Adductors (e.g., Bulgarian Split Squat/Kickbacks) - Curls (2x8-12) for arm hypertrophy ### Calisthenics Protocol - All exercises (Muscle Up, Front Lever, Planche, Flag etc.) are scaled to the athlete's level; focus is on skill development and relative strength. ### Training Philosophy - Prioritizing technique, stability, and listening to daily fatigue, even if it means using lighter loads or focusing on slower tempos/pauses. ![Screenshot at 00:00: Athlete Ben preparing to load weight plates onto a weighted dip station, showing his current physique at 20 years old and 61kg/135lb.](https://ss.rapidrecap.app/screens/6n4ybT8NSws/00-00-00.jpg) ![Screenshot at 00:05: The athlete performing a weighted dip on gymnastic rings with a large plate attached to his belt, demonstrating extreme upper body strength.](https://ss.rapidrecap.app/screens/6n4ybT8NSws/00-00-05.jpg) ![Screenshot at 00:42: A checklist graphic highlighting the 5 steps for perfect dip execution: Pinch armpits, Tighten core, Legs together, Elbows back, Lean forwards.](https://ss.rapidrecap.app/screens/6n4ybT8NSws/00-00-42.jpg) ![Screenshot at 01:17: The interviewer expresses amazement at the athlete's speed on any exercise, referencing a box jump.](https://ss.rapidrecap.app/screens/6n4ybT8NSws/00-01-17.jpg) ![Screenshot at 04:01: The athlete successfully performing a weighted dip with 120kg/265lbs, supported by the coach.](https://ss.rapidrecap.app/screens/6n4ybT8NSws/00-04-01.jpg)