Each week incorporates a combination of volume, intensity, and technique work to maximize
strength gains.
8-Week Bench Program
• Day 1: Heavy Day (Strength Focus)
• Day 2: Volume Day (Hypertrophy Focus)
• Day 3: Speed/Technique Day (Explosive Power & Form Focus)
Week 1-4: Base Phase (Building Strength and Volume)
Day 1 (Heavy Day)
• Warm-up sets as needed
• 4x4 at 80% of 1RM
• 1xAMRAP at 75% of 1RM (stop 1-2 reps before failure)
Day 2 (Volume Day)
• Warm-up sets as needed
• 4x8 at 65% of 1RM
• 3-second pause on the first rep of every set
Day 3 (Speed/Technique Day)
• Warm-up sets as needed
• 8x3 at 55% of 1RM (focus on bar speed, rest 60-90 seconds between sets)
• Optional: Add slight variations like close grip or wide grip
Week 5-8: Peak Phase (Increasing Intensity, Reducing Volume)
Day 1 (Heavy Day)
• Warm-up sets as needed
• 5x3 at 85% of 1RM
• 1xAMRAP at 80% of 1RM
Day 2 (Volume Day)
• Warm-up sets as needed
• 5x5 at 70% of 1RM
• 3-second pause on the first and last rep of each set
Day 3 (Speed/Technique Day)
• Warm-up sets as needed
• 10x2 at 60% of 1RM (focus on maximum bar speed, rest 60 seconds)
• Optional: Add slight variations like spoto press or reverse bands
Progression Plan
• Weeks 1-4: Gradually increase weights by 2.5-5 lbs per week for each day.
• Weeks 5-8: Increase weights by 2.5-5 lbs each week for Heavy and Volume Days.
Keep Speed/Technique weights consistent to prioritize bar speed.
Optional Deload:
In Week 8, reduce volume by 50% and intensity by 10% for all sets if you feel fatigued before
testing a new 1RM.