Boring but big bench

Unlock your strength potential with the "Boring but Big Bench" program, a focused 8-week journey designed for serious lifters. Committing just three days a week, you'll engage in a variety of compound and isolation exercises, including the barbell bench press and overhead press, to build muscle and enhance your bench press performance. This program emphasizes progressive overload and proper form, ensuring you not only gain strength but also develop a solid foundation for future lifting. Get ready to transform your upper body and push your limits!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Barbell)

Overhead Press (Barbell)

Tricep Pushdown (Cable)

Hack Squat

Romanian Deadlift (Barbell)

Leg Press (45 Degrees)

Hamstring Curl

Hip Adductor (Machine)

Chest Supported Row (Machine)

Dumbbell Row

Bicep Curl (Cable)

Standing Calf Raise

Leg Extension

Seated Calf Raise

T-Bar Row

Lat Pulldown

Bicep Curl (Dumbbell)

Shoulder Press (Machine)

Tricep Extension (Cable)

Pull-Up (Weighted)

Seated Row (Cable)

Legs Up Bench Press (Barbell)

Dip (Weighted)

Lateral Raise (Machine)

Rear Delt Fly (Dumbbell)

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