Josh Bryant inspired bench program

Gruba

Unlock your bench press potential with this 12-week program inspired by Josh Bryant. Designed for dedicated lifters, this four-day-a-week regimen focuses on heavy lifts, speed work, and targeted assistance exercises to build strength and muscle in your chest, triceps, and shoulders. Each session combines foundational movements like the barbell bench press and squat with specialized techniques such as long pause benching and weighted dips, ensuring comprehensive development. Elevate your performance and achieve your lifting goals with structured intensity and expert guidance!

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.

Deadlift is put on autoregulation - every workout you get a rep bencmark, and for every rep that you overshoot it, you add 1% to the weight next week.

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

Chest Fly (Cable)

Tricep Rope Push Down (Cable)

Heavy bench

Deadlift (Barbell)

Spoto Press

Squat (Paused)

Bulgarian Split Squat (Dumbbell)

Deadlift and hypertrophy

Squat (Barbell)

Bench Press (Close Grip)

Face Pull

Lying Leg Raise

Squat focus

Pin Press Bench (Barbell)

Overhead Press (Barbell)

Incline Bench Press (Dumbbell)

Seated Row (Cable)

Lateral Raise (Dumbbell)

Bench Assistance

Deadlift (Deficit)

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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