Bench Press Every Day

High frequency upper body powerlifting program for strength and size. Enter non-paused bench max.You will bench press three days in a row, then rest one day before benching three days in a row again. Repeat this for as long as you want. WARNING⚠️ YOU MUST ALWAYS WARM UP YOUR SHOULDERS BEFORE BENCH.

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Week 1

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Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

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Week 15

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Week 17

Week 18

Bench Press (Paused)

Lying Tricep Extension (Barbell)

Front Raise

Lateral Raise (Dumbbell)

Underhand Lat Pulldown

Dumbbell Row

Dead Hang

Pull-Up (Bodyweight)

Bicep Curl (Dumbbell)

Rear Delt Fly (Cable)

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