PDF program
12-Week Bench Specialization
A focused bench block for lifters who already train the squat and deadlift but want more weekly bench structure.
Program preview
3 bench exposures/week Top set + backoff logic Accessory slots Deload and test week
What you get
A week-by-week loading plan, percentage targets, accessory selection rules, warm-up guidance, and troubleshooting notes.
Who it fits
Intermediate lifters with stable bench technique, at least two years of barbell training, and room for three bench sessions weekly.
Who should skip it
Brand-new lifters, injured lifters, and anyone who cannot recover from higher pressing frequency.