Bench focus 5days

**Bench Focus 5 Days** is an 8-week program designed for those looking to enhance their bench press performance and overall upper body strength. With a commitment of just 5 days a week, you'll engage in a variety of targeted exercises including the classic barbell bench press, incline variations, and accessory movements to build muscle and improve stability. Each session is crafted to challenge your limits, ensuring progressive overload while focusing on form and technique. Get ready to push your boundaries and achieve new personal bests!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Barbell)

Bent Over Row (Barbell)

Incline Bench Press (Dumbbell)

Pull-Up (Bodyweight)

Face Pull

Bicep Curl (EZ Bar)

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Standing Calf Raise

Hanging Knee Raise

Bench Press (Paused)

Seated Shoulder Press (Dumbbell)

Pec Deck (Machine)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Overhead Tricep Extension (Cable)

Lat Pulldown (Neutral Grip)

Chest Supported Row (Machine)

Reverse Pec Deck

Incline Curl (Dumbbell)

Meadows Curl

Spoto Press

Chest Press (Machine)

Bulgarian Split Squat (Dumbbell)

Lying Leg Curl

JM Press (Smith Machine)

Plank

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