Mjolnir Method

The purpose of the Mjölnir Method is to forge bench press dominance through structured, progressive overload across distinct training phases.

The program starts with a hypertrophy block to build muscle size and endurance, followed by a strength block to develop raw pressing power. A power block then transitions your gains into explosive force, culminating in a peak phase designed to unleash a new 1-rep max. 

Designed as a complete, start-to-finish cycle, the Mjölnir Method can be run repeatedly for consistent progress, making it a powerful tool for long-term bench press success.

Weeks 1-4 accumulate volume to stimulate hypertrophy. 
Weeks 5-8 builds a strength base, making use of your improved muscle size and endurance. 
Weeks 9-12 build power with your new strength and size with focus on rep maxes. 
Weeks 13-16 are a peak that build you up to a new one rep max.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Bench Press (Paused)

Seated Overhead Press (Dumbbell)

Dip (Weighted)

Bench Press (Barbell)

Bench Press (Close Grip)

Sling Shot Bench Press (Barbell)

Incline Bench Press (Barbell)

Tricep Pushdown (Cable)

T-Bar Row

Incline Bench Press (Dumbbell)

Dumbbell Row

Chest Press (Machine)

Lat Pulldown

Seated Row (Cable)

Chest Fly (Machine)

Pendlay Row

Bench Press (Dumbbell)

Barbell Row

Rear Delt Fly (Dumbbell)

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