GLM Bench to 120

**GLM Bench to 120** is a focused 4-week program designed to elevate your bench press strength, targeting a goal of 120 kg. 

Progression Plan

* Add 2.5 kg per week to your main bench (Day 1) if reps are completed
* If you stall:
    * Repeat the week OR
    * Drop 5% and build back up
* Every 4th week:
    * Reduce volume (deload slightly)
    * Keep intensity moderate

⸻

🎯 Key Technique Focus

* Tight upper back (think “bend the bar”)
* Consistent bar path (lower chest → slight arc back)
* Strong leg drive
* Controlled descent, explosive pressk

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Bench Press (Paused)

Incline Bench Press (Dumbbell)

Dip (Weighted)

Tricep Pushdown (Cable)

Heavy Bench (Strength focus)

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Leg Curl

Hanging Leg Raise

Lower body (simple but strong)

Bench Press (Close Grip)

Bent Over Row (Barbell)

Lat Pulldown

Face Pull

Volume bench and back

Speed Bench Press

Spoto Press

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Skull Crusher (Dumbbell)

Speed bench + accessories 

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