Bench Focus workout program
A four-day program with three weekly bench exposures for lifters who want to improve bench press strength while maintaining the rest of the body.
Intermediate · 4 days per week · 6–8 weeks
Open in LifterBench Strength
- Barbell Bench Press: 1 × 3 reps @ RPE 8, 4 × 5 reps @ RPE 7.5
- Barbell Row: 4 × 6-8 reps @ RPE 8
- Close-Grip Bench Press: 3 × 6-8 reps @ RPE 8
- Face Pull: 3 × 12-15 reps @ RPE 8
- Cable Curl: 3 × 10-12 reps @ RPE 8
Lower
- Back Squat: 4 × 5 reps @ RPE 8
- Deadlift: 3 × 4 reps @ RPE 7.5
- Bulgarian Split Squat: 3 × 8-10 reps @ RPE 8
- Back Extension: 3 × 10-15 reps @ RPE 8
Bench Volume
- Barbell Bench Press: 5 × 6-8 reps @ RPE 8
- Chest-Supported Row: 4 × 8-12 reps @ RPE 8
- Dumbbell Bench Press: 3 × 8-12 reps @ RPE 8
- Lat Pulldown: 3 × 8-12 reps @ RPE 8
- Skull Crusher: 3 × 10-15 reps @ RPE 8
Upper Technique
- Barbell Bench Press: 6 × 3 reps @ RPE 6.5
- Dumbbell Shoulder Press: 3 × 8-10 reps @ RPE 8
- Chin-Up: 4 × 5-8 reps @ RPE 8
- Dips: 3 × 8-12 reps @ RPE 8
- Hammer Curl: 3 × 10-15 reps @ RPE 8