Elevate your bench press game with the Sheiko Bench Emphasize program! Over 16 weeks, this 4-day-a-week plan focuses on building strength and technique through structured barbell and machine exercises, including paused bench presses and low-bar squats. Each session is designed to push your limits with varying intensities, ensuring you maximize your gains while honing your form. Perfect for lifters seeking to enhance their upper body strength and overall performance. Get ready to crush your PRs!

To peak and emphasize bench press strength before the competition.

Guide to set max of each workout:
When setting max for each exercises be sure to set all the accessory workouts to squat, bench and deadlift are same as squat, bench and deadlifts 

For example, if your max bench press is 100kg, you need to set spoto press's PR to 100kg too, in the app it update the % of each exercise.

Sheiko Bench Emphasize

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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

Week 13

Week 14

Week 15

Week 16

Squat (Low Bar)

Bench Press (Barbell)

Pec Deck (Machine)

Front Raise

Tricep Extension (Barbell)

Bench Press (Paused)

Deadlift (Barbell)

Spoto Press

Lat Pulldown

Abs Crunch (Machine)

Hyperextension

Deadlift (Deficit)

Seated Shoulder Press (Dumbbell)

Bench Press (Dumbbell)

Bench Press (Close Grip)

Lateral Raise (Dumbbell)

Decline Bench Press (Barbell)

Deadlift + deadlift from below the knees

Rear Delt Fly (Machine)

Squat (Paused)

Lying Tricep Extension (Barbell)

Lying Leg Curl

Bicep Curl (Barbell)

Good Morning

Rack Pull (Barbell)

Leg Extension

Squat (Barbell)

Deadlift To The Knees + Full Deadlift

Deadlift To The Knee

Deficit Deadlift (Barbell)

Leg Press

Tricep Extension (Cable)

Abs Crunch (Bodyweight)

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