Bench Specialization part 1 intro block

Program is based on modern periodization.
The main exercise (bench press) is varied to not get stale and is used in a linear progression style with DUP.
The accesories are volumizing and increasing in effort until deload.

This is a 4 part program. 
This is part 1, an introductory phase where volume and intensity increases for bench press.
Accesories increase in volume and effort until the last week you take an all out set which can then be used as a benchmark for the rest of the program.

It is recommended to always start the program with the intro block, then run the volume block atleast once. The volume block can be run multiple times. 
Then an intensification block and at last a peaking block to test 1RM on bench press.

You can substitute the bench variations for other ones depending on weaknesses.

Always bench with a 1s pause. Always bench paused with atleast a 3s pause.

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Week 1

Week 2

Week 3

Week 4

Week 5

Bench Press (Barbell)

Pendlay Row

Pec Deck (Machine)

Dip (Assisted)

Cable Crunch

W1D1 Medium Bench

Bench Press (Paused)

Bench Press (Close Grip)

Seated Shoulder Press (Dumbbell)

Preacher Curl (Barbell)

Lateral Raise (Dumbbell)

Face Pull

W1D3 Heavy Bench

Squat (Barbell)

Deadlift (Barbell)

Leg Raise (Captain's Chair)

Bulgarian Split Squat (Dumbbell)

Standing Calf Raise

W1D4 Leg Day

W2D1 Medium Bench

Spoto Press

Chest Supported Row (Dumbbell)

Lat Pulldown

Hammer Curl

Back Extension (Weighted)

W1D2 Light Bench

W2D2 Light Bench

W2D3 Heavy Bench

W2D4 Leg Day

W3D1 Medium Bench

W3D2 Light Bench

W3D3 Heavy Bench

W3D4 Leg Day

W4D1 Medium Bench

W4D2 Light Bench

W4D3 Heavy Bench

W4D4 Leg Day

W5D1 Medium Bench

W5D2 Light Bench

W5D3 Heavy Bench

W5D4 Leg Day

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