SBS 3 day advanced bench press

by Casey S.

27 athletes joined

Program Description

Strength in the bench press.

Program Overview

Level
Advanced
Goal
Powerlifting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
40 minutes
Created
Jul 06, 2024 12:30
Last Edited
Feb 10, 2025 09:14

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Bench Press (Barbell)

5

5 reps

75%

2

Bench Press (Close Grip)

2

8 reps

60%

3

Bench Press (Close Grip)

1

AMRAP

60%

Day 1

1

Bench Press (Barbell)

4

3 reps

80%

2

Bench Press (Barbell)

3

6 reps

75%

3

Bench Press (Close Grip)

2

6 reps

65%

4

Bench Press (Close Grip)

1

AMRAP

65%

Day 1

1

Bench Press (Barbell)

4

3 reps

85%

2

Bench Press (Barbell)

3

8 reps

70%

3

Bench Press (Close Grip)

2

4 reps

70%

4

Bench Press (Close Grip)

1

AMRAP

70%

Day 1

1

Bench Press (Barbell)

3

3

2 reps

5 reps

80%

70%

2

Bench Press (Close Grip)

3

3 reps

75%

Day 2

1

Bench Press (Barbell)

1

1

1

1

2

1

1

1

1

8 reps

6 reps

4 reps

3 reps

1 reps

4 reps

6 reps

8 reps

10 reps

50%

60%

70%

80%

85%

80%

70%

60%

50%

Day 2

1

Bench Press (Barbell)

1

1

1

1

1

2

1

1

1

1

8 reps

6 reps

5 reps

4 reps

3 reps

2 reps

4 reps

7 reps

10 reps

12 reps

50%

60%

70%

75%

80%

85%

80%

70%

60%

50%

Day 2

1

Bench Press (Barbell)

1

1

1

1

1

2

2

8 reps

6 reps

5 reps

4 reps

3 reps

2 reps

1 reps

50%

60%

70%

75%

80%

85%

90%

Day 2

1

Bench Press (Barbell)

1

1

1

2

2

1

1

1

5 reps

4 reps

3 reps

3 reps

2 reps

4 reps

6 reps

8 reps

50%

60%

70%

75%

80%

70%

60%

50%

Day 3

1

Bench Press (Barbell)

2

3 reps

80%

Day 3

1

Bench Press (Barbell)

3

4 reps

80%

Day 3

1

Bench Press (Barbell)

5

4 reps

80%

Day 3

1

Bench Press (Barbell)

1

AMRAP

85%

Day 1

1

Bench Press (Barbell)

5 Sets

5 Reps

75%

2

Bench Press (Close Grip)

2 Sets

8 Reps

60%

3

Bench Press (Close Grip)

1 Set

AMRAP

60%

Day 2

1

Bench Press (Barbell)

1 Set

1 Set

1 Set

1 Set

2 Sets

1 Set

1 Set

1 Set

1 Set

8 Reps

6 Reps

4 Reps

3 Reps

1 Reps

4 Reps

6 Reps

8 Reps

10 Reps

50%

60%

70%

80%

85%

80%

70%

60%

50%

Day 3

1

Bench Press (Barbell)

2 Sets

3 Reps

80%