Simple Gainz 6 Week Bench Press Progression

A structured 6 week plan focusing on strength, technique and explosive power. Train bench press variations twice a week, with a third session dedicated to accessory work.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Long Pause Bench Press

Pin Press Bench (Barbell)

Bench Press (Close Grip)

Barbell Row

Face Pull

Tricep Pushdown (Cable)

Heavy Bench Press & Pause Work

Bench Press (Barbell)

Spoto Press

Bench Press (Dumbbell)

Lat Pulldown

Deficit Push Up

Speed & Explosion Work

Sling Shot Bench Press (Barbell)

Incline Chest Fly (Dumbbell)

Overhead Press (Barbell)

Chest Fly (Dumbbell)

Seated Dip (Machine)

Bicep Curl (Dumbbell)

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