Bench program 3x week (1)

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.

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Overhead Press (Barbell)

Squat (Barbell)

Romanian Deadlift (Barbell)

Bent Over Row (Dumbbell)

Hammer Curl (Dumbbell)

Leg Extension

Hip Adductor (Machine)

Bench Press (Paused)

Incline Bench Press (Dumbbell)

Seated Row (Cable)

Incline Curl (Dumbbell)

Bench Press (Wide Grip)

Deadlift (Barbell)

Bicep Curl (Machine)


Deload week. Keep sets as prescribed. If needed do less reps than said. Don’t change the weight.



Bench/Squat

Bench

Deload week. Keep sets as prescribed. If needed do less reps than said. Don’t change the weight.



OHP/Deadlift

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