Gruba Bench Plateau Breaker (GBPB)

*Purpose*
This program is designed to help you break through a plateau in the bench press by combining strategic strength blocks, hypertrophy phases, and a tapering peaking strategy. It systematically builds pressing power, addresses weak points with targeted accessories, and prepares you neurologically and physically for a new 1RM.

The squat is also featured in an intelligent way, ensuring a long-term approach to building strength, while the deadlift is only featured as RDL to ensure maintenance of hinging strength and patterns.

*Methodology Overview*
The program runs for 16 weeks, divided into distinct blocks:

Block 1 (Weeks 1–4): Strength Foundation

Block 2 (Weeks 5–8): Hypertrophy & Volume Rebuild

Block 3 (Weeks 9–13): Strength Building 2.0

Block 4 (Weeks 14–15): Taper & Peaking

Week 16: 1RM Testing

Each block has a primary bench press structure on two main days per week, supplemented with targeted accessories (Spoto press, Larsen press, narrow grip bench, etc.) and general upper/lower assistance (RDLs, rows, shoulder work, etc.). Squats are included to maintain lower body balance and overall systemic strength.

Block 1 – Strength Foundation (Weeks 1–4)
This block focuses on low-to-moderate rep ranges (sets of 5 and 3) in the 73–85% range. The aim is to re-groove heavy pressing technique and build base strength without maxing out. Volume is moderate, and progression is driven by steady load increases. Bench is performed twice per week, one heavier day and one slightly lighter.

Block 2 – Hypertrophy (Weeks 5–8)
After a deload in Week 5, this phase emphasizes muscular growth and joint recovery through higher reps (3×8) in the 70–77% range. The goal is to rebuild tissue capacity, strengthen connective tissue, and address muscular imbalances through a wider range of motion and more variation. Accessory work plays a larger role here, and intensity is kept manageable.

Block 3 – Strength Rebuild (Weeks 9–13)
This second strength phase builds directly on the hypertrophy block. Intensity begins just above where the previous block ended (around 77–80%) and climbs to 87–90% over 4 weeks. Reps drop back to the 3–5 range. Accessories are more specific (e.g., Larsen press, Spoto press), and total volume is slightly reduced to favor recovery and neural drive.

Block 4 – Taper & Peaking (Weeks 14–15)
In these two weeks, volume is cut significantly, and intensity is carefully manipulated to maintain readiness. Week 14 still includes some back-off work and singles in the 90–92% range. Week 15 strips back volume even more, retaining only fast singles and technical work. Accessories are minimal, and fatigue is aggressively managed.

Week 16 – 1RM Test
Bench and squat are tested on separate days to allow full focus and recovery for each lift. The peaking phase ensures your nervous system is primed, muscles are fully recovered, and your technique is automatic. You should arrive at test week feeling fresh, confident, and ready to hit a new PR.

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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

Week 13

Week 14

Week 15

Week 16

Bench Press (Barbell)

Bench Press (Paused)

Hammer Curl

Competition bench + upper back

Paused Stilletto Squats

Floor Press (Barbell)

Skull Crusher (Barbell)

Single Arm Tricep Extension (Cable)

Back Extension (Weighted)

Quads + triceps

Seated Shoulder Press (Dumbbell)

Paused Wide Grip Bench Press

Lat Pulldown (Neutral Grip)

Incline Bench Press (Dumbbell)

Dumbbell Serratus Punches

Shoulders and chest

Squat (Barbell)

Larsen Press (Barbell)

Squat + bench

Spoto Press

Squat (Paused)

Tricep Extension (Cable)

Hammer Curl (Dumbbell)

Rolling Triceps Extensions

Shoulders + chest

Bench Press (Close Grip)

Bench test

Romanian Deadlift (Barbell)

Squat test

Strength 1

Deload

Hypertrophy

Strength 2

Taper

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