Program Description
The purpose of the Mjölnir Method is to forge bench press dominance through structured, progressive overload across distinct training phases. The program starts with a hypertrophy block to build muscle size and endurance, followed by a strength block to develop raw pressing power. A power block then transitions your gains into explosive force, culminating in a peak phase designed to unleash a new 1-rep max. Designed as a complete, start-to-finish cycle, the Mjölnir Method can be run repeatedly for consistent progress, making it a powerful tool for long-term bench press success. Weeks 1-4 accumulate volume to stimulate hypertrophy. Weeks 5-8 builds a strength base, making use of your improved muscle size and endurance. Weeks 9-12 build power with your new strength and size with focus on rep maxes. Weeks 13-16 are a peak that build you up to a new one rep max.
Program Overview
- LevelIntermediate
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout90 minutes
- CreatedJan 05, 2025 05:34
- Last EditedJun 18, 2025 09:16
Summary
Unleash your inner strength with the Mjolnir Method, a comprehensive 16-week program designed for serious lifters. Committing just three days a week, you'll focus on building explosive power and muscle through a mix of heavy lifts and targeted accessory work. Each session is meticulously crafted to enhance your bench press, overhead strength, and overall upper body development. With a blend of barbell and dumbbell exercises, this program will challenge you to push your limits and forge a physique worthy of the gods. Get ready to transform your training and achieve your goals!
