99 Problems but a Bench Ain't One

Bench focused program with a mix of Conjugate and % based training. For intermediate to advanced lifters. 3 days weekly If you need more days, add them accordingly to your needs. Do legs or conditioning on any extra days you add. Save your arms/chest for the bench days! Just be smart about it. On my off days I do martial arts, ruck, hike, play hacky sack, trail run, or do walking lunges for 200 to 400 yards. Test your 1RM's before starting and at end of the 5 weeks, then do the program again!

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Week 1

Week 2

Week 3

Week 4

Week 5

Bench Press (Barbell)

Pin Press Bench (Barbell)

Seated Row (Cable)

Rear Delt Fly (Machine)

Lateral Raise (Dumbbell)

Abs Crunch (Machine)

Chest Press (Machine)

Neutral Grip Dumbbell Bench Press

Lat Pulldown

Straight Arm Pulldown

Standing Shoulder Press (Dumbbell)

Ab Wheel

Pull-Up (Bodyweight)

Seated Row (Machine)

Rear Delt Fly (Dumbbell)

Bench Press (Smith Machine)

Bicep Curl (Dumbbell)

Landmine Oblique Twist

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