Bench Programs

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Each week the goal is varied and so are the sets reps and intensities strength work.

Bench programs. 12 week bench program brad gillingham inspired program courtesy of maryland powerlifting. If you re a bench press addict and want to bench twice a week i d suggest doing some lighter moderate volume close grip work on the second day. I ve used the following program with clients that are looking to add pounds to their bench press and extra pec mass.

Powerblock is a circuit board solution that simplifies a vehicle s wiring into one simple cnc machined billet aluminum enclosure. Powerlifting programs specific to the bench press are a great way to make gains. A bench press program is a training routine designed to increase an athlete s upper limit strength in the bench press their work capacity with the bench press or a similar goal.

The key is to start with an accurate max. It s not uncommon with this program to see a 20 50 pound increase in a lifter s bench press over a 16 week training period. Benchforce powerblock is the central hub for powering up an ecu on the bench.

You can do more assistance work on this plan than on the rep increase method as the workload is less but don t go crazy. This program is non linear undulating on a weekly basis with one bench press workout per week.

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