3 day/week bench press program

Elevate your bench press game with this focused 5-week program designed for serious lifters. Committing just three days a week, you'll engage in targeted barbell bench press workouts that emphasize strength and endurance, progressively increasing intensity to push your limits. Each session is crafted to maximize muscle engagement in the chest, triceps, and front delts, ensuring balanced development. Get ready to build serious power and confidence in your lifts!

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Week 1

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