Josh Bryant inspired bench program

Program inspired by the training principles of Josh Bryant, designed to break bench press plateaus through focus on weak points, hypertrophy and holistic development of pressing speed and power. Squats are featured twice per week, with sufficient leg development work. Upper back and shoulders have enough volume dedicated to them as well.

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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

Bench Press (Barbell)

Long Pause Bench Press

Weighted Dips

Floor Chest Fly (Dumbbell)

Tricep Rope Push Down (Cable)

Heavy bench

Squat (Barbell)

Bench Press (Close Grip)

Lying Leg Curl

Hanging Leg Raise

Face Pull

Squat focus

Incline Bench Press (Barbell)

Bench Press (Dumbbell)

Seated Row (Cable)

Lateral Raise (Dumbbell)

Band Pull Apart

Bench Assistance

Spoto Press

Squat (Paused)

Rear Delt Fly (Dumbbell)

21s (EZ Bar)

Bulgarian Split Squat (Dumbbell)

Plank

Hypertrophy/Weakness

Pin Press Bench (Barbell)

Deficit Push Up

Triples 1

Triples 2

Triples 3

Deload 1

Doubles 1

Doubles 2

Doubles 3

Deload 2

Singles 1

Singles 2

Singles 3

Deload 3

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