Bench Base Building

This program is envisaged to serve as either a base building block prior to a peaking program or "strength bridge" between two hypertrophy blocks.

Percentage of all benching is calculated against the 1RM standard bench press.

Legs are present just enough to be maintained, and I personally prefer to use kettlebell complexes to maintain workload capacity, flexibility, integration of the whole lower-posterior chain, and facilitate GPP.

All sets of "Long pause bench" should be performed with a 3 count at the chest and an explosive concentric.

Add your own ab and cardio work, but deadlift work should not interfere with benching recovery.

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Week 1

Week 2

Week 3

Week 4

Long Pause Bench Press

Bent Over Row (Dumbbell)

Spoto Press

Bench Press (Barbell)

Chest Supported Row (Machine)

Face Pull

Pull-Up (Neutral Grip, Bodyweight)

Kettlebell Swing Clean Squat Lunge

Chest Fly (Cable)

JM Press

Reverse Grip 21s

Bench Press (Close Grip)

Dip (Weighted)

Kettlebell Pause Squat

Goblet Squat

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