Bench Program 2.0

by Sean McFarlane

Program Description

Improve bench and rows while slowly increasing squat

Program Overview

Level
Intermediate
Goal
Powerlifting, Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Nov 10, 2024 11:34
Last Edited
Nov 11, 2024 12:51

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Bench Press (Barbell)

4

2

5 reps

3 reps

80%

85%

2

Pendlay Row

3

5 reps

80%

3

Tricep Pushdown (Cable)

4

8 reps

-

4

Seated Shoulder Press (Dumbbell)

4

8 reps

-

5

Preacher Curl (EZ Bar)

4

10 reps

-

Day 1

1

Bench Press (Barbell)

2

4

5 reps

3 reps

80%

85%

2

Pendlay Row

3

5 reps

80%

3

Tricep Pushdown (Cable)

3

8 reps

-

4

Seated Shoulder Press (Dumbbell)

3

8 reps

-

5

Preacher Curl (EZ Bar)

3

10 reps

-

Day 1

1

Bench Press (Barbell)

3

3

3 reps

1 reps

85%

90%

2

Pendlay Row

3

5 reps

80%

3

Tricep Pushdown (Cable)

3

6 reps

-

4

Seated Shoulder Press (Dumbbell)

3

6 reps

-

5

Preacher Curl (EZ Bar)

3

6 reps

-

Day 1

1

Bench Press (Barbell)

5

3 reps

70%

2

Pendlay Row

3

5 reps

80%

3

Tricep Pushdown (Cable)

3

6 reps

-

4

Seated Shoulder Press (Dumbbell)

3

6 reps

-

5

Preacher Curl (EZ Bar)

3

6 reps

-

Day 2

1

Squat (Barbell)

1

AMRAP

75%

2

Squat (Barbell)

3

75%

Day 2

1

Squat (Barbell)

1

AMRAP

80%

2

Squat (Barbell)

3

80%

Day 2

1

Squat (Barbell)

1

AMRAP

85%

2

Squat (Barbell)

3

80%

Day 2

1

Squat (Barbell)

1

AMRAP

85%

2

Squat (Barbell)

3

10 reps

70%

Day 3

1

Bench Press (Close Grip)

1

12+ reps

-

2

Bench Press (Close Grip)

3

8-10 reps

-

3

Chin-Up (Bodyweight)

3

AMRAP

-

4

Bicep Curl (Dumbbell)

2

30+ reps

-

5

Rolling Tricep Extension (Dumbbell)

2

30+ reps

-

6

Chest Fly (Dumbbell)

2

30+ reps

-

Day 3

1

Bench Press (Close Grip)

1

10+ reps

-

2

Bench Press (Close Grip)

4

6-8 reps

-

3

Chin-Up (Bodyweight)

3

AMRAP

-

4

Bicep Curl (Dumbbell)

3

30+ reps

-

5

Rolling Tricep Extension (Dumbbell)

3

30+ reps

-

6

Chest Fly (Dumbbell)

3

30+ reps

-

Day 3

1

Bench Press (Close Grip)

1

8+ reps

-

2

Bench Press (Close Grip)

4

5-6 reps

-

3

Chin-Up (Bodyweight)

3

AMRAP

-

4

Bicep Curl (Dumbbell)

4

30+ reps

-

5

Rolling Tricep Extension (Dumbbell)

4

30+ reps

-

6

Chest Fly (Dumbbell)

4

30+ reps

-

Day 3

1

Bench Press (Barbell)

1

AMRAP

85%

2

Chin-Up (Bodyweight)

3

AMRAP

-

3

Bicep Curl (Dumbbell)

3

20+ reps

-

4

Rolling Tricep Extension (Dumbbell)

3

20+ reps

-

5

Chest Fly (Dumbbell)

3

20+ reps

-

Day 1

1

Bench Press (Barbell)

4 Sets

2 Sets

5 Reps

3 Reps

80%

85%

2

Pendlay Row

3 Sets

5 Reps

80%

3

Tricep Pushdown (Cable)

4 Sets

8 Reps

-

4

Seated Shoulder Press (Dumbbell)

4 Sets

8 Reps

-

5

Preacher Curl (EZ Bar)

4 Sets

10 Reps

-

Day 2

1

Squat (Barbell)

1 Set

AMRAP

75%

2

Squat (Barbell)

3 Sets

75%

Day 3

1

Bench Press (Close Grip)

1 Set

12+ Reps

-

2

Bench Press (Close Grip)

3 Sets

8-10 Reps

-

3

Chin-Up (Bodyweight)

3 Sets

AMRAP

-

4

Bicep Curl (Dumbbell)

2 Sets

30+ Reps

-

5

Rolling Tricep Extension (Dumbbell)

2 Sets

30+ Reps

-

6

Chest Fly (Dumbbell)

2 Sets

30+ Reps

-