321 bench

321 Bench — A raw strength program built on the proven top-set/back-off method, forged from heavy triples, brutal doubles and singles followed by high-volume back-off work. You’ll attack the bench press from every angle with a primary lift/secondary lift approach — competition bench, pause bench, and other heavy variations — backed by targeted accessory work to build pressing power and total upper-body dominance. This is pure, unapologetic strength training designed to make your bench press unstoppable and your upper body a weapon that destroys everything in its path.

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Week 1

Week 2

Week 3

Week 4

Bench Press (Paused)

Lat Pulldown

Lateral Raise (Dumbbell)

Bicep Curl (EZ Bar)

Legs Up Bench Press (Barbell)

Dumbbell Row

Shrug (Dumbbell)

Single Arm Overhead Tricep Extension

Upright Row (Barbell)

Overhead Press (Barbell)

Bicep Curl (Dumbbell)

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