9 Week Bench Progression

Upper body progression in bench press.
3 day split.
Week 1-3 Hypertrophy
Week 4 Deload
Week 5-8 Strength
Week 9 1RM test

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Bench Press (Dumbbell)

Bench Press (Close Grip)

Incline Chest Fly (Dumbbell)

Dip (Weighted)

Push Up

Tricep Extension (Cable)

Pull-Up (Neutral Grip, Bodyweight)

Pullover (Dumbbell)

Lat Pulldown

Single Arm Row (Dumbbell)

Face Pull

Rear Delt Fly (Dumbbell)

Seated Overhead Press (Dumbbell)

Front Raise

Lateral Raise (Dumbbell)

Close Grip Spoto Press

Tricep Pushdown (Cable)

Wide Grip Lat Pulldown

Band Pull Apart

Burpee

Bench Press (Paused)

Incline Bench Press (Barbell)

Pec Deck (Machine)

Dip (Bodyweight)

Seal Row

Lat Pulldown (Close Grip)

Y Raise

Reverse Bicep Curl (Dumbbell)

Z Press

Shrug (Dumbbell)

Seated Wide-Grip Row (Cable)

Chest Supported Reverse Fly

Overhead Extension (Dumbbell)

Tempo Bench Press

Floor Flies Dumbbell

Overhead Tricep Extension (Cable)

Incline Seal Row Dumbell

Straight Arm Pulldown

Inverted Row

Reverse Pec Deck

Overhead Press (Barbell)

Speed Bench

Bench Press (Barbell)

Hypertrophy

Strength

1RM Test

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