9 Week Bench Program

Conjugate training strength program powerlifting bench press this conjugate training program was first published in dec of 2000 and has helped thousands of lifters break prs they never thought possible.

9 week bench program. Mike macenko s 9 week bench routine. Candito advanced bench program explanation this volume intensive program is built to specialize in the bench press over a six week cycle and is the program i personally used to break through a year long plateau. Please use reasonable goals for each 9 week period.

Description from the strength athlete. We wrote this program as a nine week program for an intermediate level powerlifter with the goal of strength and proficiency in the squat bench press and deadlift. Description from the strength athlete.

For example if your current bench press is 270 pounds and you are aiming for a 285 pound bench press after 9 weeks you would base your workout percentages off of 285 pounds. Added v2 0 of the 9 week intermediate powerlifting program. Close grip decline press it might go something like 135x5 185x5 215x5 245x5 195x5.

After warm up sets do the heavy single for the day followed by the working sets for that day. Program for raw bench press by scott mendelson. Candito 9 week squat program candito 9 week squat program xlsx microsoft excel sheet 160 5 kb.

We wrote this program as a nine week program for an intermediate level powerlifter with the goal of strength and proficiency in the squat bench press and deadlift. Your moment of instant gratification. World s strongest man 2011.

As an intermediate lifter it is highly unlikely that you will add more than 15 to 20 pounds per lift per 9 week cycle. Over eight weeks focusing on form and pushing your reps to failure on every working set you could add up to 35 pounds to your max bench. Bench press program from ryan kennelly.