Bench program 3x week (1)

Program Description

Bench 3x a week - Day 1; Comp bench (main strength) - Day 2; Pause bench (help build main bench) - Day 3; Wide grip bench (build chest 4 bench) OHP 2x a week - Day 1 (hypertrophy for OHP, hopefully will nonspecificaly transfer to normal bench strength) -Day 3 (strength for OHP, build manly strength and hopefully nonspecifically transfer to normal bench) Squat 2x a week -Day 1 Heavy squat (main strength) -Day 2 Leg hypertrophy -Day 3 Lighter squat (technique and hypertrophy) Deadlift 1x a week - Day This program mainly focuses on the big three: bench, squat, and deadlift. The intensity follows a wave pattern: Week 1: Work with a weight around RPE 7 Week 2: Increase to around RPE 8 Week 3: Start with your week 2 weight, push to RPE 9, then finish with a heavy set (ideally a 3-rep max or just as heavy as you can handle with good form) Overhead press is included because I enjoy it, and it also helps strengthen my front delts, which I’ve found to be a limiting factor in my bench press. Considering doing front raises instead but I have to see how I handle the extra pressing volume first before I give it a go. This program isn’t set in stone—I’ll be making adjustments as I go. If you try it, don’t be afraid to tweak it for yourself. I’m confident the overall structure works; the main variables to play with are the accessories and training volume, which need to be tailored to each lifter.

Program Overview