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British Bench press championship prep
by Olayemi A.
33 athletes joined
Program Description
Bench only comp prep
Program Overview
Level
Advanced, Intermediate
Goal
Powerlifting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
120 minutes
Created
Jan 29, 2024 05:44
Last Edited
May 29, 2024 12:30
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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 Press
3 Sets
10 Reps
3
Z Press
3 Sets
10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
Day 2
1
Squat (Smith Machine)
3 Sets
10 Reps
2
Leg Extension
4 Sets
12 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Bicep Curl (EZ Bar)
2 Sets
10 Reps
5
Seated Calf Raise
4 Sets
12 Reps
Day 3
1
Feet Up Bench
4 Sets
2 Reps
2
Bench Press (Paused)
2 Sets
5 Reps
3
Z Press
3 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 Press
3 Sets
8 Reps
4
Good Morning
3 Sets
10 Reps
Day 5
1
Bench Press (Paused)
1 Set
3 Sets
1 Reps
3 Reps
2
Close Grip Foot Up Bench Press
3 Sets
8 Reps
3
Skull Crusher
3 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 Raise
3 Sets
10 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Chest Supported Row (Machine)
3 Sets
10 Reps
6
Incline Curl (Dumbbell)
3 Sets
10 Reps
7
Standing Calf Raise
3 Sets
10 Reps
Day 1
1
Bench Press (Paused)
1 Set
3 Sets
1 Reps
5 Reps
2
Close Grip Foot Up Bench Press
3 Sets
10 Reps
3
Z Press
3 Sets
10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
Day 2
1
Squat (Smith Machine)
3 Sets
10 Reps
2
Leg Extension
4 Sets
12 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Bicep Curl (EZ Bar)
2 Sets
10 Reps
5
Seated Calf Raise
4 Sets
12 Reps
Day 3
1
Feet Up Bench
4 Sets
2 Reps
2
Bench Press (Paused)
2 Sets
5 Reps
3
Z Press
3 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 Press
3 Sets
8 Reps
4
Good Morning
3 Sets
10 Reps
Day 5
1
Bench Press (Paused)
1 Set
3 Sets
1 Reps
3 Reps
2
Close Grip Foot Up Bench Press
3 Sets
8 Reps
3
Skull Crusher
3 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 Raise
3 Sets
10 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Chest Supported Row (Machine)
3 Sets
10 Reps
6
Incline Curl (Dumbbell)
3 Sets
10 Reps
7
Standing Calf Raise
3 Sets
10 Reps
Day 1
1
Bench Press (Paused)
1 Set
3 Sets
1 Reps
5 Reps
2
Close Grip Foot Up Bench Press
3 Sets
10 Reps
3
Z Press
3 Sets
10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
Day 2
1
Squat (Smith Machine)
3 Sets
10 Reps
2
Leg Extension
4 Sets
12 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Bicep Curl (EZ Bar)
2 Sets
10 Reps
5
Seated Calf Raise
4 Sets
12 Reps
Day 3
1
Feet Up Bench
4 Sets
2 Reps
2
Bench Press (Paused)
2 Sets
5 Reps
3
Z Press
3 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 Press
3 Sets
8 Reps
4
Good Morning
3 Sets
10 Reps
Day 5
1
Bench Press (Paused)
1 Set
3 Sets
1 Reps
3 Reps
2
Close Grip Foot Up Bench Press
3 Sets
8 Reps
3
Skull Crusher
3 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 Raise
3 Sets
10 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Chest Supported Row (Machine)
3 Sets
10 Reps
6
Incline Curl (Dumbbell)
3 Sets
10 Reps
7
Standing Calf Raise
3 Sets
10 Reps
Day 1
1
Bench Press (Paused)
1 Set
3 Sets
1 Reps
5 Reps
2
Close Grip Foot Up Bench Press
3 Sets
10 Reps
3
Z Press
3 Sets
10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
Day 2
1
Squat (Smith Machine)
3 Sets
10 Reps
2
Leg Extension
4 Sets
12 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Bicep Curl (EZ Bar)
2 Sets
10 Reps
5
Seated Calf Raise
4 Sets
12 Reps
Day 3
1
Feet Up Bench
4 Sets
2 Reps
2
Bench Press (Paused)
2 Sets
5 Reps
3
Z Press
3 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 Press
3 Sets
8 Reps
4
Good Morning
3 Sets
10 Reps
Day 5
1
Bench Press (Paused)
1 Set
3 Sets
1 Reps
3 Reps
2
Close Grip Foot Up Bench Press
3 Sets
8 Reps
3
Skull Crusher
3 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 Raise
3 Sets
10 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Chest Supported Row (Machine)
3 Sets
10 Reps
6
Incline Curl (Dumbbell)
3 Sets
10 Reps
7
Standing Calf Raise
3 Sets
10 Reps