Mazelnino's Totally Not Stolen Bench Only Program

Unleash your bench press potential with Mazelnino's Totally Not Stolen Bench Only Program! Over 12 weeks, you'll engage in a focused 5-day weekly regimen designed to enhance your bench strength and muscle hypertrophy. Each session includes a variety of bench press variations, complemented by accessory lifts targeting shoulders and arms to build a balanced upper body. Get ready to push your limits and achieve new personal bests in a supportive and structured environment!

we skippin legs lol

run 2 days, day off, 3 days, day off, repeat

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Seated Overhead Press (Dumbbell)

Incline Tricep Extension (Dumbbell)

Chest Supported Row (Dumbbell)

Top Single

Bench Press (Paused)

Pull-Up (Neutral Grip, Bodyweight)

Face Pull

Paused

Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Dumbbells

Bench Press (Close Grip)

Front Raise

Volume

Band Pull Apart

Bicep Curl (Dumbbell)

Tricep Rope Push Down (Cable)

Arms

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