Program Description
Bench only comp prep
Program Overview
- LevelAdvanced, Intermediate
- GoalPowerlifting
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout120 minutes
- CreatedJan 29, 2024 05:44
- Last EditedJun 21, 2025 06:32

Summary
Prepare to elevate your bench press game with this focused 4-week program designed specifically for the British Bench Press Championship. Committing to six days a week, you'll engage in a variety of exercises, including paused bench presses and close grip variations, to build strength and technique. Each session is meticulously crafted to enhance your performance and maximize muscle engagement, ensuring you’re competition-ready. Get ready to push your limits and achieve your personal best!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
1 reps
5 reps
-
-
2
Close Grip Foot Up Bench Press
3
10 reps
-
3
Z Press
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
1 reps
5 reps
-
-
2
Close Grip Foot Up Bench Press
3
10 reps
-
3
Z Press
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
1 reps
5 reps
-
-
2
Close Grip Foot Up Bench Press
3
10 reps
-
3
Z Press
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
1 reps
5 reps
-
-
2
Close Grip Foot Up Bench Press
3
10 reps
-
3
Z Press
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
-
2
Leg Extension
4
12 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bicep Curl (EZ Bar)
2
10 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
-
2
Leg Extension
4
12 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bicep Curl (EZ Bar)
2
10 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
-
2
Leg Extension
4
12 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bicep Curl (EZ Bar)
2
10 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
-
2
Leg Extension
4
12 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bicep Curl (EZ Bar)
2
10 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench
4
2 reps
-
2
Bench Press (Paused)
2
5 reps
-
3
Z Press
3
8 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench
4
2 reps
-
2
Bench Press (Paused)
2
5 reps
-
3
Z Press
3
8 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench
4
2 reps
-
2
Bench Press (Paused)
2
5 reps
-
3
Z Press
3
8 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench
4
2 reps
-
2
Bench Press (Paused)
2
5 reps
-
3
Z Press
3
8 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
-
2
Deadlift (Paused)
3
3 reps
-
3
Single Leg Press
3
8 reps
-
4
Good Morning
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
-
2
Deadlift (Paused)
3
3 reps
-
3
Single Leg Press
3
8 reps
-
4
Good Morning
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
-
2
Deadlift (Paused)
3
3 reps
-
3
Single Leg Press
3
8 reps
-
4
Good Morning
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
-
2
Deadlift (Paused)
3
3 reps
-
3
Single Leg Press
3
8 reps
-
4
Good Morning
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
1 reps
3 reps
-
-
2
Close Grip Foot Up Bench Press
3
8 reps
-
3
Skull Crusher
3
10 reps
-
4
Dip (Bodyweight)
3
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
1 reps
3 reps
-
-
2
Close Grip Foot Up Bench Press
3
8 reps
-
3
Skull Crusher
3
10 reps
-
4
Dip (Bodyweight)
3
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
1 reps
3 reps
-
-
2
Close Grip Foot Up Bench Press
3
8 reps
-
3
Skull Crusher
3
10 reps
-
4
Dip (Bodyweight)
3
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
1 reps
3 reps
-
-
2
Close Grip Foot Up Bench Press
3
8 reps
-
3
Skull Crusher
3
10 reps
-
4
Dip (Bodyweight)
3
25 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
-
2
Squat (Paused)
2
3 reps
-
3
Glute-Ham Raise
3
10 reps
-
4
Lat Pulldown
3
12 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
-
2
Squat (Paused)
2
3 reps
-
3
Glute-Ham Raise
3
10 reps
-
4
Lat Pulldown
3
12 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
-
2
Squat (Paused)
2
3 reps
-
3
Glute-Ham Raise
3
10 reps
-
4
Lat Pulldown
3
12 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
-
2
Squat (Paused)
2
3 reps
-
3
Glute-Ham Raise
3
10 reps
-
4
Lat Pulldown
3
12 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Standing Calf Raise
3
10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Paused)1 Set
3 Sets
1 Reps
5 Reps
-
-
2
Close Grip Foot Up Bench Press3 Sets
10 Reps
-
3
Z Press3 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)3 Sets
10 Reps
-
Day 2
1
Squat (Smith Machine)3 Sets
10 Reps
-
2
Leg Extension4 Sets
12 Reps
-
3
Lat Pulldown3 Sets
10 Reps
-
4
Bicep Curl (EZ Bar)2 Sets
10 Reps
-
5
Seated Calf Raise4 Sets
12 Reps
-
Day 3
1
Feet Up Bench4 Sets
2 Reps
-
2
Bench Press (Paused)2 Sets
5 Reps
-
3
Z Press3 Sets
8 Reps
-
4
Lateral Raise (Cable)3 Sets
10 Reps
-
Day 4
1
Deadlift (Barbell)1 Set
1 Reps
-
2
Deadlift (Paused)3 Sets
3 Reps
-
3
Single Leg Press3 Sets
8 Reps
-
4
Good Morning3 Sets
10 Reps
-
Day 5
1
Bench Press (Paused)1 Set
3 Sets
1 Reps
3 Reps
-
-
2
Close Grip Foot Up Bench Press3 Sets
8 Reps
-
3
Skull Crusher3 Sets
10 Reps
-
4
Dip (Bodyweight)3 Sets
25 Reps
-
Day 6
1
Squat (Low Bar)1 Set
1 Reps
-
2
Squat (Paused)2 Sets
3 Reps
-
3
Glute-Ham Raise3 Sets
10 Reps
-
4
Lat Pulldown3 Sets
12 Reps
-
5
Chest Supported Row (Machine)3 Sets
10 Reps
-
6
Incline Curl (Dumbbell)3 Sets
10 Reps
-
7
Standing Calf Raise3 Sets
10 Reps
-