Powerlifting (Bench Focused)

Unlock your strength with this 4-week Powerlifting program, specifically designed to enhance your bench press performance. Committing to six days a week, you'll engage in targeted workouts that emphasize technique, volume, and progressive overload. Each session is crafted to build muscle and boost your confidence under the bar, ensuring you hit new personal records. Elevate your training and experience the gains that come from focused effort and dedication!

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Long Pause Bench Press

Seated Shoulder Press (Dumbbell)

Incline Bench Press (Dumbbell)

Skull Crusher (Dumbbell)

Heavy Bench

Deadlift (Barbell)

Lat Pulldown

Seated Close-Grip Rows

Bayesian Curl

Face Pull

Heavy Deadlift

Larsen Press (Barbell)

Squat (Barbell)

Incline Chest Press (Machine)

Leg Extension

Seated Hamstring Curl

Bench-Squat Volume

Deadlift with Chains

Seated Row (Cable)

Preacher Curl (EZ Bar)

Cable Lat Pulls Single Arm

Rear Delt Fly (Machine)

Deadlift Volume

Bench Press (Close Grip)

Tricep Rope Push Down (Cable)

Lateral Raise (Cable)

Lower Chest Cable Flies

Bench Accesory Work

Squat (Paused)

Pendulum Squat

Hip Adductor (Machine)

Hip Abductor (Machine)

Lying Cable Leg Curl

Heavy Squat

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