17-Week Bench Press Strength Program – 1RM Based Full Body Training

This comprehensive 17-week full-body strength program is designed to elevate your overall strength, with a special focus on improving your bench press strength.

You need to be able to bench press at least 155lbs for this program.

The program begins with an optional testing week to determine your “one-rep max” or near max, which will guide the intensity of your workouts using percentage-based training. **You do not need to find your absolute max for this program. The goal is to get an idea of how strong you currently are in each of the big three lifts. (Squat/Bench/Deadlift)

In this program you’ll bench press twice a week, squat once, and deadlift once per week.

For your convenience, you can use our 1RM Calculator to quickly list out all of your training percentages and receive an email copy for training reference. Again, your 1RM can be whatever weight you don’t feel comfortable exceeding.

Program Focus: Full-body strength with an emphasis on bench press

Program Duration: 17 weeks (15 training weeks + 2 testing weeks)

Workouts: 4 progressive workouts per week

Level: Intermediate

App Access: 17-Weeks

Equipment Needed: Barbell, squat rack with safety arms, bench, dumbbells, mini bands, resistance bands with handles

[product_child_categories_carousel]

Make a one-time purchase to access and track this workout through our training app. Get unlimited access to our workout library with a Workout Library Membership. This is an on-demand workout that you can access and complete anytime.