Blind Barbell Bench Program

WELCOME TO THE BLIND BARBELL BENCH PROGRAM

Are you ready to build an unbreakable bench press and push your pressing strength to its absolute limit? This 12-week program is designed to take your bench to the next level with a calculated mix of heavy top sets, AMRAP challenges, and relentless accessory work. This isn't a casual approach—it's a battle-tested system built for lifters who want to dominate the bench press. If you're willing to put in the work, you'll come out of these 12 weeks stronger, more explosive, and more confident under the bar than ever before.

THE GAMEPLAN

This program is built around a three-day-per-week structure, designed to optimize strength, technique, and muscular development. Each session has a purpose, and together, they form a system that will help you move the most weight possible while reinforcing proper mechanics.

Heavy Top Sets & Volume Work:

• Every week, you'll attack a top set of bench at a high percentage, followed by volume work to reinforce strength.

• The intensity increases over time, forcing adaptation while keeping fatigue in check.

AMRAP Sets:

• Select weeks will push you to your limits with as many reps as possible at a high percentage, testing your grit and endurance under the bar.

Targeted Accessory Work:

• Strength isn’t just built on the bench—this program includes triceps, shoulders, and upper back work to eliminate weaknesses and support pressing power.

Progressive Overload & Intensity Waves:

• The program uses strategic progression with % or RPE-based adjustments to keep you progressing without burning out.

• Weeks cycle between intensity and recovery, ensuring you're primed for big lifts when it matters most.

HERE’S HOW IT WORKS

DAY 1: HEAVY PRESS + UPPER BODY STRENGTH

• Competition Bench Press (Top Set + Volume Work)

• Barbell Rows, Incline Bench, and Chest Isolation

• Weighted Pull-Ups (Total Rep Target)

DAY 2: PAUSE BENCH + SHOULDER & TRICEP WORK

• Close-Grip Pause Bench

• Shoulder Press, Lateral Raises, and Rear Delt Work

• Skull Crushers & Triceps Pushdowns

DAY 3: MAX EFFORT BENCH & OVERLOAD WORK

• Heavy Bench Press (90%+ Effort, AMRAP Challenges)

• Larsen Press for Additional Volume

• Progressive adjustments to drive strength gains

PROGRAM BREAKDOWN

Duration: 12 Weeks
Training Days: 3x per week
Focus: Bench Press Strength Development
Progression Strategy:

• Top set weight increases weekly

• AMRAP sets test and push endurance

• Accessory work builds supporting muscle groups

THE MINDSET: ATTACK EVERY LIFT

This isn’t just about pressing heavier weight—it’s about mental toughness. Each session will test you. Each week, the weights will get heavier. When you feel like you’ve hit your limit, you’ll push through and prove yourself wrong.

You can’t fake strength. You have to earn it. If you stay consistent, execute the plan, and refuse to let doubt creep in, you’ll walk away from this program with a bigger, stronger, and more dominant bench press.

No excuses. No shortcuts. Just results.

Let’s get to work.

— Coach Q (The Blind Barbell)