Bench for the Board Training Program: Training by Travis Bogard in TrainHeroic

Above the Rest Training Systems

Powerlifting
Coach
Travis Bogard

This program uses a modified Conjugate Westside template, incorporating ME and DE effort days to bring you a bigger Bench Press in 12 work weeks and a Deload.

The Max Effort selections build on each other strategically to take your bench press to the next level. 

Dynamic Effort waves potentiate each other so that you can come to Bench for the Board with a brand new level of strength. 

Accessories will build up all major muscle groups necessary for a massive press. 

ME Lower and DE Lower days will build your deadlift and squat as your bench grows. 

Features
4 sessions per week
Must use TrainHeroic app to view and log training
Program Training
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Reduce Pain and Increase Mobility
Every workout incorporates exercises designed to attack common pain points
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Bench Press Specific Exercises
Unique exercise variations you probably haven't seen before will help to build muscle groups specifically for the bench press.
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Eliminate Confusion
All the details you need are included in the program to completely eliminate your confusion including things like tempo and rest time
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Have Fun Training
The Conjugate program keeps training fun and interesting, so you'll never get bored of your training.
Features
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Access to your coaches
Message your coach at any time through TH or the ATR social media to get real time answers to your questions or concerns.
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Programming 4 days per week
Each day is designed to make you stronger while building muscle and developing work capacity.
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Exercise Video Guidance
Exercise included in the program have explanatory videos to ensure understanding and eliminate understanding.
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Detailed, expert instruction
Post your exercise videos and tag ATR social media for feedback on your performance and coaching tips as you follow the program.
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Delivered through TrainHeroic
No more spreadsheets. No more PDFs. The App tracks your progress as it walks you through the training.
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Sample Week
Week 1 of 13-week program
Monday
ME Lower

A1

Barbell Adductor Smash

2 x 0:30

A2

Weighted Super Frog

2 x 0:30

A3

Sumo Stance Goblet Squat

2 x 6

B

SSB Pause Squat

_ , _ , _ , _ , _ , _ , _ , _ , _ , 1 @ _ , _ , _ , _ , _ , _ , _ , _ , _ , MAX lb

C

Stiff Leg Deadlift

4 x 6 @ 70 %

D

Zercher Squat

3 x 10

E

Barbell Step Up

3 x 8

F

American KB Swing

8 x 7

G

Reverse Hypers

4 x 20

Wednesday
ME Upper

A1

Anterior Barbell Smash

2 x 0:30

A2

Banded Bully V3

2 x 0:30

A3

Band Pull Apart on Bench

2 x 12

B1

Straight Arm Banded Lat Pull Down

2 x 8

B2

Push-Up

2 x 12

C

Bench Press

_ , _ , _ , _ , _ , _ , _ , _ , _ , 1 @ _ , _ , _ , _ , _ , _ , _ , _ , _ , MAX lb

D

Bench Press

3 x MAX @ 50 %

E

Behind the Neck Lat Pull Down

4 x 8

F

Square Stance DB Row

4 x 8

G

DB Lateral Raise

10, 12, 14, 16, 18, 20, 22, 24, 26, 28

H

Over The Back Triceps Extension

4 x 10

I

Rope Handle Cable Curl

J

Single Arm DB Larsen Press

3 x 10

Friday
DE Lower 

A1

Barbell Quad Smash

2 x 0:30

A2

Couch Mobilization

2 x 0:30

A3

Frog Stretch

2 x 0:30

B

Front Squat

8 x 3 @ 55 %

C

Trap Bar Deadlift

6 x 2 @ 70 %

D

DB Jump Squat

8 x 3

E

Deficit Split Squat

3 x 8

F

Single Leg RDL

3 x 8

G

Band Assisted Nordic Hamstring Curl

3 x 10

H

Plank

4 x 10

Saturday
DE Upper

A1

Foam Roll T Spine

2 x 0:30

A2

Weighted Thoracic Extension Over Foam Roller

2 x 0:30

A3

Cheerleader Exercise

2 x 6

B1

Straight Arm Banded Lat Pull Down

2 x 8

B2

Push-Up

2 x 12

C

Neutral Grip Bench Press

7 x 3 @ 60 %

D

Standing Military Press

4 x 5

E

Chin-Up

3 x MAX

F1

Pendlay Row

4 x 8 @ 27.5 %

F2

Banded Face Pull

4 x 15

G

Neutral Grip Skull Crusher

3 x 10

H

Barbell Bicep Curl

12, 10, 8, 6, MAX

I

Banded Pallof Press

3 x 6

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Don't Accept Stagnation

Don't go another training cycle without progress. Click the button now and have a new bench press in 13 weeks. See you at Bench for the Board!

Get Bench for the Board Training Program
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Bench for the Board Training Program