12 Week Max Bench Press Plan

Picture this--you're in the gym, you're benching your usual one plate. Then some giant comes in a starts repping out 315. You're humiliated. You feel inadequate, on the verge of suicide. Not to worry--I’m here to help. I have 365lb bench press at 190lb body weight and I’m offering my secret training plan. Now you can achieve a monster bench press like me and get that cute girl at the gym (the one who squats more than you--so buy my leg strength plan, too) to finally respect you and give you her number.

This 12 week max bench program is structured in three four week blocks. Each block progressively builds in intensity, starting easy in the first week and becoming more difficult after each successive week. Athletes are encouraged to attempt a new one rep max after 1 or 2 de-load  weeks once they finish they program. The workouts are focused around flat barbell bench while incorporating variations of cable flys and dumbbell bench press as accessory exercises. The accessory exercises will help not only in increasing bench strength, but also in forming a fuller, more chiseled chest, since nobody wants to be strong without looking strong and muscular too--aesthetics do matter.