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Bench Press Specialization (8wk)
Advanced · 4 days a week · 8 weeks
strength-programs · shared it Feb 23
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Bring up your bench with 4x/week pressing frequency. Heavy singles, volume work, close-grip, and speed.
From strength-programs
High-frequency bench program designed to break through pressing plateaus with close-grip and speed work.
Your week
- Day 1 — Heavy Bench Bench Press · Close-Grip Bench Press · Dumbbell Row
- Day 2 — Volume Bench + Legs Bench Press · Incline Dumbbell Press · Back Squat · Leg Curl
- Day 3 — Speed Bench + Deadlift Bench Press · Deadlift · Face Pull
- Day 4 — Close-Grip Focus Close-Grip Bench Press · Dumbbell Fly · Tricep Pushdown · Lateral Raise
4 training days a week.
How it progresses
Weights climb 2% a week for 3 weeks, then a lighter week. Each wave starts 2.5% higher.
Week by week
Week 1 Wave 1 4 sessions · up to 85%
Day 1 — Heavy Bench
- Bench Press 5×3 at 85%
- Close-Grip Bench Press 3×6 at 70%
- Dumbbell Row 4×10
Day 2 — Volume Bench + Legs
- Bench Press 4×8 at 67%
- Incline Dumbbell Press 3×10
- Back Squat 3×5 at 75%
- Leg Curl 3×12
Day 3 — Speed Bench + Deadlift
- Bench Press 8×3 at 55%
- Deadlift 3×5 at 75%
- Face Pull 4×15
Day 4 — Close-Grip Focus
- Close-Grip Bench Press 5×5 at 75%
- Dumbbell Fly 3×12
- Tricep Pushdown 4×12
- Lateral Raise 3×15
Week 2 Wave 1 4 sessions · up to 87%
Day 1 — Heavy Bench
- Bench Press 5×3 at 87%
- Close-Grip Bench Press 3×6 at 72%
- Dumbbell Row 4×10
Day 2 — Volume Bench + Legs
- Bench Press 4×8 at 69%
- Incline Dumbbell Press 3×10
- Back Squat 3×5 at 77%
- Leg Curl 3×12
Day 3 — Speed Bench + Deadlift
- Bench Press 8×3 at 57%
- Deadlift 3×5 at 77%
- Face Pull 4×15
Day 4 — Close-Grip Focus
- Close-Grip Bench Press 5×5 at 77%
- Dumbbell Fly 3×12
- Tricep Pushdown 4×12
- Lateral Raise 3×15
Week 3 Wave 1 4 sessions · up to 89%
Day 1 — Heavy Bench
- Bench Press 5×3 at 89%
- Close-Grip Bench Press 3×6 at 74%
- Dumbbell Row 4×10
Day 2 — Volume Bench + Legs
- Bench Press 4×8 at 71%
- Incline Dumbbell Press 3×10
- Back Squat 3×5 at 79%
- Leg Curl 3×12
Day 3 — Speed Bench + Deadlift
- Bench Press 8×3 at 59%
- Deadlift 3×5 at 79%
- Face Pull 4×15
Day 4 — Close-Grip Focus
- Close-Grip Bench Press 5×5 at 79%
- Dumbbell Fly 3×12
- Tricep Pushdown 4×12
- Lateral Raise 3×15
Week 4 Deload 4 sessions · up to 74.8%
Day 1 — Heavy Bench
- Bench Press 5×3 at 74.8%
- Close-Grip Bench Press 3×6 at 61.6%
- Dumbbell Row 4×10
Day 2 — Volume Bench + Legs
- Bench Press 4×8 at 59%
- Incline Dumbbell Press 3×10
- Back Squat 3×5 at 66%
- Leg Curl 3×12
Day 3 — Speed Bench + Deadlift
- Bench Press 8×3 at 48.4%
- Deadlift 3×5 at 66%
- Face Pull 4×15
Day 4 — Close-Grip Focus
- Close-Grip Bench Press 5×5 at 66%
- Dumbbell Fly 3×12
- Tricep Pushdown 4×12
- Lateral Raise 3×15
Week 5 Wave 2 4 sessions · up to 87.5%
Day 1 — Heavy Bench
- Bench Press 5×3 at 87.5%
- Close-Grip Bench Press 3×6 at 72.5%
- Dumbbell Row 4×10
Day 2 — Volume Bench + Legs
- Bench Press 4×8 at 69.5%
- Incline Dumbbell Press 3×10
- Back Squat 3×5 at 77.5%
- Leg Curl 3×12
Day 3 — Speed Bench + Deadlift
- Bench Press 8×3 at 57.5%
- Deadlift 3×5 at 77.5%
- Face Pull 4×15
Day 4 — Close-Grip Focus
- Close-Grip Bench Press 5×5 at 77.5%
- Dumbbell Fly 3×12
- Tricep Pushdown 4×12
- Lateral Raise 3×15
Week 6 Wave 2 4 sessions · up to 89.5%
Day 1 — Heavy Bench
- Bench Press 5×3 at 89.5%
- Close-Grip Bench Press 3×6 at 74.5%
- Dumbbell Row 4×10
Day 2 — Volume Bench + Legs
- Bench Press 4×8 at 71.5%
- Incline Dumbbell Press 3×10
- Back Squat 3×5 at 79.5%
- Leg Curl 3×12
Day 3 — Speed Bench + Deadlift
- Bench Press 8×3 at 59.5%
- Deadlift 3×5 at 79.5%
- Face Pull 4×15
Day 4 — Close-Grip Focus
- Close-Grip Bench Press 5×5 at 79.5%
- Dumbbell Fly 3×12
- Tricep Pushdown 4×12
- Lateral Raise 3×15
Week 7 Wave 2 4 sessions · up to 91.5%
Day 1 — Heavy Bench
- Bench Press 5×3 at 91.5%
- Close-Grip Bench Press 3×6 at 76.5%
- Dumbbell Row 4×10
Day 2 — Volume Bench + Legs
- Bench Press 4×8 at 73.5%
- Incline Dumbbell Press 3×10
- Back Squat 3×5 at 81.5%
- Leg Curl 3×12
Day 3 — Speed Bench + Deadlift
- Bench Press 8×3 at 61.5%
- Deadlift 3×5 at 81.5%
- Face Pull 4×15
Day 4 — Close-Grip Focus
- Close-Grip Bench Press 5×5 at 81.5%
- Dumbbell Fly 3×12
- Tricep Pushdown 4×12
- Lateral Raise 3×15
Week 8 Deload 4 sessions · up to 77%
Day 1 — Heavy Bench
- Bench Press 5×3 at 77%
- Close-Grip Bench Press 3×6 at 63.8%
- Dumbbell Row 4×10
Day 2 — Volume Bench + Legs
- Bench Press 4×8 at 61.2%
- Incline Dumbbell Press 3×10
- Back Squat 3×5 at 68.2%
- Leg Curl 3×12
Day 3 — Speed Bench + Deadlift
- Bench Press 8×3 at 50.6%
- Deadlift 3×5 at 68.2%
- Face Pull 4×15
Day 4 — Close-Grip Focus
- Close-Grip Bench Press 5×5 at 68.2%
- Dumbbell Fly 3×12
- Tricep Pushdown 4×12
- Lateral Raise 3×15
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