This comprehensive 12-week full-body strength program is designed to elevate your overall strength, with a special focus on improving your bench press strength. 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 do not need to find your absolute max for this program. The goal is to get an idea of how strong you currently are in each of the big three lifts. (Squat/Bench/Deadlift)
In this program you’ll bench press twice a week, (upper body) pull twice per week, squat once, and deadlift 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. Again, your 1RM can be whatever weight you don’t feel comfortable exceeding.
Program Focus: Full-body strength with an emphasis on bench press
Program Duration: 12 weeks (10 training weeks + 2 testing weeks)
Workouts: 4 progressive workouts per week
Level: Intermediate to Advanced
App Access: 12-Weeks
Equipment Needed: Basic Gym Access (Squat rack with safety arms, adjustable bench, dumbbells)
Barbell
Bench/Squat Rack
Dumbbells
Exercise Bench
Metal Plates
Squat Rack w/ Safety Arms
Make a one-time purchase to access and track this program through our training app, or get unlimited access with a Workout Library Membership. This is an on-demand program that you can access and complete anytime.
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.
