10 Week Bench Press Program designed by Russian Powerlifting Coach Boris Sheiko. This workout is guaranteed to help you hit a PR. Whether you're interested in powerlifting, general strength training or just want to build a more impressive bench press, this program will help you achieve your goals.
The first four weeks (Prep Cycle) will have you training bench 3 - 5 days per week and twice daily on some days. When you're not training the regular flat bench press, you'll be doing tricep or shoulder work.
The next six weeks (Competition Cycle) will help you hone in on your bench press technique using heavier weights. The sixth week ends with you hitting a new 1 Rep Max between 102% - 110% greater than the weight you started with.
This is an excellent program for peaking for a powerlifting meet or bench press competition.