This comprehensive 10-week full-body strength program is designed to elevate your overall strength, with a special focus on improving your bench press performance. You need to be able to bench press at least 155lbs for this program. The program begins with an optional testing week to determine your one-rep max or near max, which will guide the intensity of your workouts using percentage-based training. You can expect to bench press twice a week, (upper body) pull twice per week, squat once, and deadlifting once per week.
For your convenience, you can use our 1RM Calculator to quickly list out all of your training percentages and receive an email copy for training reference.
Make a one-time purchase to access and track this program through our training app, or get a free upload to our app with one of our Workout Library Membership plans. Live guidance and nutrition options are also available. View Workout Library Memberships here.
Program Focus: Full-body strength with an emphasis on bench press
Program Duration: 12 weeks (10 training weeks + 2 testing weeks)
Sessions: 4 progressive workouts per week
Level: Intermediate to Advanced
Equipment Needed: Basic Gym Access (Squat rack with safety arms, adjustable bench, dumbbells)
Our app syncs with Apple Watch, MyFitnessPal, and Fitbit, so you can track all your fitness data—steps, nutrition, sleep, and workout stats—in one convenient place.
Need a custom plan or have questions about your training? Contact us! We’re happy to help.
