Who is this program for?
If you’ve been lifting for more than 6 months and really want to increase your bench, this is the program for you.
The program lasts 8 weeks, with 4 gym sessions per week.
If you set a goal and follow the program, while sticking to your daily calorie target, you will see results.
Beginner and Intermediate lifters can expect to see a 5% to 10% increase in your deadlift PR using this program.
The program uses free weights, weights machines and cardio equipment. All the equipment used in the program is available in all (probably all) commercial gyms.
If you need advice on the exercises, an alternative in case your gym doesn't have something, or general tips and tricks you can always message us.
What's Included?
- Learn about how strength training works
- Understand the key parts of nutrition
- How to calculate your daily calorie target
- Why hydration is important
- The importance of rest & recovery
- Losing fat vs. gaining muscle
- How to set goals
- How to test or calculate you One Rep Max (1RM)
How does it work?
The Bench PR program includes sections to set short/medium/long term goals, track your body measurements, and personal records.
The program has 4 workouts per week for 8 weeks. Each workout is split into a warmup, the exercises for that day, cardio, and a post workout routine including stretching, reflecting and hydrating.
For each exercise the program shows how many sets to do, how many reps in each set, and the weight to use. The weight is shown as a % of your One Rep Max so it suitable for any strength level.
If you don't know your One Rep Max, the program includes instructions on how to calculate, you can always ask us for advice too.
The program will be available to download as soon as you complete the checkout process. A copy will also be emailed to you, simply open the PDF and follow the steps.
Workout programs are non-refundable.