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Bench Press Jail - The Key To Freedom
by ….
7 athletes joined
Program Description
Feeling stuck in "bench press jail" and can't seem to break past your current limits? This bench program is here to help intermediate/ novice lifters like you finally make some real progress. Hitting a plateau can be incredibly frustrating, but this program is designed to tackle the specific challenges that are holding you back. It offers a structured plan that focuses on refining your technique, building balanced muscle strength, and following a strategic progression path. With the right approach, you’ll see noticeable improvements in your bench press performance. The program includes detailed workout plans to optimize your training routine. By fine-tuning your form, adding the right accessory exercises, and focusing on effective recovery strategies, you’ll have a clear path to breaking out of bench press jail and hitting new personal records. This program is all about getting you back on track and lifting stronger than ever.
Program Overview
Level
Novice, Intermediate
Goal
Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Jun 29, 2024 09:47
Last Edited
Jul 21, 2024 01:08
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Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
76%
2
Incline Bench Press (Dumbbell)
1 Set
3 Sets
8 Reps
8 Reps
@10
@8
3
Seated Row (Cable)
4 Sets
8 Reps
@10
4
Lat Pulldown
3 Sets
8 Reps
@10
Day 3
1
Bench Press (Barbell)
3 Sets
4 Reps
76%
2
Incline Bench Press (Dumbbell)
1 Set
3 Sets
8 Reps
8 Reps
@10
@8
3
Shoulder Press (Machine)
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
4
Seated Row (Cable)
4 Sets
8 Reps
@10
5
Lat Pulldown
4 Sets
8 Reps
@10
Day 2
1
Bench Press (Barbell)
3 Sets
3 Reps
83%
2
Tricep Rope Push Down (Cable)
1 Set
3 Sets
8 Reps
8 Reps
@10
@8
3
Bicep Curl (Machine)
1 Set
3 Sets
8 Reps
8 Reps
@10
@8