UFpwrLifter’s Bench Program

“The program is very basic, but it's proven. Stick to it for 4wks minimum as outlined and you will gain strength that is there to stay (this is not a peaking program, it's a keeping program). When you're ready to test your max (after 4wks), rest at least 4 full days after your last bench session. I recommend you complete the Monday and Wednesday session (skip Friday before max attempt), then rest and max on the following Monday.”

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Or Friday Lite:

33% x 10
55% x 10
80% x 5
85% x 3
90% x 1
90% x 1
90% x 1
85% x 2
80% x 4
80% x 3

Tricep Extension (Cable)

Pull-Up (Bodyweight)

Accessory

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