Unlock your bench press potential with this focused 4-week strength program designed for dedicated lifters. Comprising two training sessions per week, you'll engage in progressive barbell bench press workouts that emphasize strength building and muscle growth in your chest, triceps, and front delts. Each session is meticulously crafted to challenge you with varied intensities, culminating in a test day to measure your progress. Get ready to elevate your lifting game and achieve new personal bests!

This is the sample-program taken from Pana’s YouTube channel entitled 
“The 4 weeks training method for strength gains (+ sample program) “

Pana 4-week Bench strength program

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Instead of 3sets using RPE’s, 
You can just do one Max rep based on how warm ups feel. From @98-105%

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