Bench Press Jail - The Key To Freedom

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Seated Row (Cable)

Lat Pulldown

Shoulder Press (Machine)

Deload

Tricep Rope Push Down (Cable)

Bicep Curl (Machine)

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