Rad Bench

**Rad Bench** is a comprehensive 5-week program designed to elevate your bench press performance and overall upper body strength. With 20 training days packed with targeted exercises like the Barbell Bench Press, Overhead Press, and various accessory movements, you'll build muscle while honing your technique. Each week focuses on progressive overload, ensuring you push your limits safely and effectively. Get ready to transform your strength and confidence in just over a month!

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Week 1

Week 2

Week 3

Week 4

Week 5

Bench Press (Barbell)

Overhead Press (Barbell)

Chest Supported Row (Machine)

Pull-Up (Weighted)

Skull Crusher (Barbell)

Tricep Pushdown (Cable)

Heavy Upper Body

Squat (Barbell)

Leg Press

Hip Adductor (Machine)

Romanian Deadlift (Dumbbell)

Leg Curl

Standing Calf Raise

Abs Crunch (Machine)

Lower Body

Bench Press (Paused)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Overhead Tricep Extension (Cable)

Push

Wide Grip Lat Pulldown

Seated Row (Cable)

Reverse Pec Deck

Front Raise

Bicep Curl (Barbell)

Hammer Curl (Dumbbell)

Lying Leg Raise

Pull

Push 

Lower Body 

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