A Big MF Bench Program

This is a mock prep cycle for off season use to increase squat, bench and deadlift with a main focus on building a bigger, stronger bench. 

It's should be ran at maintenance calories or in a surplus. Warm ups are not included and should be individualized. 

Warm up for each workout
General- Cardio 5 mins
Mobility - 1-2 exercises
Stability - 1-2 exercises
Sport Specific / Coordination / Control - 1-2 exercises

Program SCHEDULE: RUN AS FOLLOWS- 

BENCH
SQUAT
REST DAY
BENCH
DEADLIFT
SQUAT
REST

This program should only be ran by seasoned or advanced lifters who are familiar with complex movements, proper form and RPE. 


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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

Competition Bench

Bench Press (Close Grip)

Chest Fly (Cable)

Chest Supported Row (Dumbbell)

Wide Grip Lat Pulldown

Skull Crusher (Dumbbell)

Bench 

Competition Squat

Hack Squat

Split Squat (Dumbbell)

Leg Extension

Standing Calf Raise

Wood Chop

Squat

Spoto Press

JM Press

Dip (Weighted)

Overhead Press (Barbell)

Bench

Sumo Deadlift (Barbell)

Romanian Deadlift (Dumbbell)

Cable Low Row

Bicep Curl (Dumbbell)

Deadlfit

Front Squat (Barbell)

Leg Press (45 Degrees)

Calf Raise (Leg Press)

Dead Bug

Complete with 65% of max weight used from previous week. not 65% 1RM!

Bench Press (Paused)

Fly (Chain)

Seated Wide-Grip Row (Cable)

Lat Pulldown (Neutral Grip)

Overhead Extension (Dumbbell)

Squat (Paused)

Walking Lunge (Dumbbell)

Suitcase Carry March

Lateral Raise (Cable)

Sumo Deadlift (Paused)

Hyperextension (Glute Focus)

Chest Supported Row (Machine)

Single Arm Row (Dumbbell)

Deadlift

Tempo Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Bench Press (Barbell)

Pin Press Bench (Barbell)

Larsen Press (Barbell)

Chest Fly (Machine)

Seal Row

Lat Pulldown

Tate Press

Safety Bar Squat

Barbell Squat (With Bands)

Plank (Weighted)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

B-Stance Romanian Deadlift (Dumbbell)

Glute Bridge (Barbell)

Seated Row (Machine)

Single Arm High Row (Cable)

Preacher Curl (Dumbbell)

Belt Squat

Zercher Front-Foot Elevated Split Squat

Landmine Twist

Split Squat (Smith Machine)

Complete with 65% of max weight used from previous week. not 65% 1RM! Then test 1RM following week. 

DELOAD

PEAKING meso

DELOAD 65%

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