Program is based on modern periodization. The main exercise (bench press) is varied to not get stale and is used in a linear progression style with DUP. The accesories are volumizing and increasing in effort until deload. This is a 4 part program. This is part 1, an introductory phase where volume and intensity increases for bench press. Accesories increase in volume and effort until the last week you take an all out set which can then be used as a benchmark for the rest of the program. It is recommended to always start the program with the intro block, then run the volume block atleast once. The volume block can be run multiple times. Then an intensification block and at last a peaking block to test 1RM on bench press. You can substitute the bench variations for other ones depending on weaknesses. Always bench with a 1s pause. Always bench paused with atleast a 3s pause.