Boost your bench and build your strength

This program emphasizes on building your chest strength and putting lbs on your bench Press. It's a well rounded program made to break your benching plateaus and push your limits.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Bench Press (Barbell)

Seated Overhead Press (Barbell)

Bent Over Row (Barbell)

Pull-Up (Bodyweight)

Skull Crusher (Barbell)

Tricep Pushdown (Cable)

Squat (Barbell)

Front Squat (Paused)

Bulgarian Split Squat (Dumbbell)

Romanian Deadlift (Barbell)

Stiff Leg Deadlift

Standing Calf Raise

Cable Crunch

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Dip (Bodyweight)

Wide Grip Lat Pulldown

Seated Row (Cable)

Rear Delt Fly (Dumbbell)

Front Raise

Bicep Curl (Barbell)

Hammer Curl (Dumbbell)

Lying Leg Raise

Deadlift (Barbell)

Walking Lunge (Dumbbell)

Step-Up (Weighted)

Bent Leg Raise

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