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Built from years of powerlifting experience and a 475lb bench press, The Bench Blueprint is an 8-week bench specialization program designed to help you build a stronger, more explosive bench press while adding serious size to your chest, shoulders, and triceps.
This program combines heavy strength work, technique-focused pressing, speed training, overload work, and hypertrophy-focused accessories to maximize pressing performance without unnecessary fatigue. Every week is strategically structured using progressive overload and RPE-based programming to improve bar speed, lockout strength, stability, confidence under heavy weight, and overall bench efficiency.
Inside The Bench Blueprint, you’ll get:
8 weeks of structured bench programming
3 bench-focused sessions per week
Heavy top sets with intelligent backdown work
Technique-focused bench variations
Speed and explosive pressing work
Chest, shoulder, tricep, and upper back accessories
RPE guidance and progression
Deload and peak week structure
Bench setup and execution cues
Whether your goal is 225, 315, or beyond, this program is built to help you press more weight with better technique, more confidence, and smarter programming.
Built from years of powerlifting experience and a 475lb bench press, The Bench Blueprint is an 8-week bench specialization program designed to help you build a stronger, more explosive bench press while adding serious size to your chest, shoulders, and triceps.
This program combines heavy strength work, technique-focused pressing, speed training, overload work, and hypertrophy-focused accessories to maximize pressing performance without unnecessary fatigue. Every week is strategically structured using progressive overload and RPE-based programming to improve bar speed, lockout strength, stability, confidence under heavy weight, and overall bench efficiency.
Inside The Bench Blueprint, you’ll get:
8 weeks of structured bench programming
3 bench-focused sessions per week
Heavy top sets with intelligent backdown work
Technique-focused bench variations
Speed and explosive pressing work
Chest, shoulder, tricep, and upper back accessories
RPE guidance and progression
Deload and peak week structure
Bench setup and execution cues
Whether your goal is 225, 315, or beyond, this program is built to help you press more weight with better technique, more confidence, and smarter programming.