Bench Like A Beast 2.0

Bonvec Strength

Powerlifting

Coach

Tony Bonvechio

A Tried-and-True Bench Press System that works for advanced lifters (400-plus pound benchers), total beginners and everyone in between!

If you've come across this page, it's because you like lifting weights. And if you like lifting weights, you probably want to get stronger. And if you want to get stronger, you probably want to increase your bench press.

Have you tried over and over again to increase your 1-rep max bench, only to come up empty handed? With nothing to show for it but achy shoulders, cranky elbows and a bruised ego?

You're not alone. The bench press is both an art and a science, and with over 10 years of experience as a lifter and a coach, I'm here to help you get out of your benching rut and help you start making REAL gains.

I'm Tony Bonvechio, and I've been there.

I'm the owner and head coach of Bonvec Strength in West Boylston, Massachusetts. I've been powerlifting for over 12 years. I've benched 405 pounds in competition and 425 pounds in the gym at a bodyweight of under 200 pounds. That's over double bodyweight. I've made plenty of mistakes, learned from them and condensed these methods into a one-of-a-kind bench press training system.

$29

Get Bench Like A Beast 2.0

Master Your Technique

One thing all elite lifters have in common: pristine technique. Use our meticulous How to Bench Press video tutorial to dial in your form and build confidence with maximal weight in your hands.

Build Muscle

Another thing most elite benchers have in common: they're JACKED. It's hard to bench big weights without huge arms, pecs, shoulders and lats. We'll show you the right combination of accessory exercises to build lean mass and improve your bench.

Keep Your Shoulders Healthy

Many lifters fall short of their bench goals because of shoulder injuries. Our carefully-selected mobility exercises and shoulder maintenance drills will help keep you healthy while training for maximal strength.

Make Steady Progress

Many lifters don't make progress because they're always TESTING their strength instead of building it. Our 10-week program helps you steadily add weight to the bar so that when it comes time to max out, you've got something to show for it.

Features

Programming 4 days per week

Fast-track your bench press progress with 3 days of benching (along with 2 lower body workouts)

BONUS Downloads

Get a 90-plus page e-book that covers technique, training philosophy, shoulder health and MORE

In-Depth How to Bench Press Video Series

Learn how to dial in your bench technique with our How to Bench Press video series covering EVERYTHING you need to know

Delivered through TrainHeroic

Track your progress quickly and easily with the TrainHeroic app.

Equipment

Required

Barbell // Bench // Squat Rack // Dumbbells // Cable Machines

Sample Week

Week 1 of 10-week program

Sunday

Intro (Warm-Ups and More)

90/90 Hip Lift

1 x 5

Deep Squat Lat Stretch

1 x 5

Bench T-Spine Mobilization

1 x 8

Quadruped Extension Rotation

1 x 8

Yoga Push-Up

1 x 8

Forearm Wall Slides

1 x 8

Back to Wall Shoulder Flexion

Standing External Rotation to Wall

1 x 8

90/90 Hip Lift

1 x 5

Dead Bug

1 x 5

Kneeling Glute Mobilization

1 x 8

Split Stance Kneeling Adductor Rockbacks

1 x 8

Rocking Ankle Mobilization

1 x 8

Wall Hip Flexor Mobilization

1 x 8

Squat to Stand

1 x 8

Walking Spiderman w/ Hip Lift & Reach

1 x 5

Circuit

Using RPE and RIR to decide what weight to use We assign sets, reps and loads with either RPE (Rate of Perceived Exertion) or RIR (Reps in Reserve), which are important concepts to learn as a lifter. We recommend reading the following articles to help you get more familiar: Choosing the Weight on the Bar: Percentage, RPE and RIR – part 1: https://bonvecstrength.com/2020/06/24/choosing-the-weight-on-the-bar-percentage-rpe-and-rir-part-1/ Choosing the Weight on the Bar: Percentage, RPE and RIR – part 2: https://bonvecstrength.com/2020/06/29/choosing-the-weight-on-the-bar-percentage-rpe-and-rir-part-2/

Monday

Week 1 Day 2

Bench Press

5, 4, 4, 3, 3, 5, 5, 5

Close Grip Incline Bench Press

@ 5

Bent Over Row

1-Arm DB Row

Incline DB Tate Press

Hammer Curl

Half Kneeling Cable External Rotation

3 x 10 @ 6

Tuesday

Week 1 Day 3

Back Squat

4 x 3

Bulgarian Split Squat

Single Leg Hip Thrust

Reverse Crunch

Thursday

Week 1 Day 5

Bench Press

5, 4, 3, 2, 1, 2, 2

Concentric Pause Bench Press

Seated Cable Row

Lat Pulldown

Banded Tricep Pushdown

Side-Lying External Rotation

3 x 10

Friday

Week 1 Day 6

Deadlift

4 x 6

Bench Press

1-arm, 1-leg DB RDL

3 x 8

Body Saw

Saturday

Downloads

Coach

More from Bonvec Strength

Tony Bonvechio

Elite-level Powerlifter. Double-bodyweight Bench Presser. Over a Decade of Coaching Experience. Master's Degree in Exercise Science.

WHAT ARE YOU WAITING FOR?

If you want to become the best bench presser you've ever been, sign up for Bench Like A Beast 2.0 today. You'll be the envy of everyone at the gym with your newfound strength, plus you'll look and feel great as a bonus.

Get Bench Like A Beast 2.0

FAQs

Do I need to be an advanced lifter to use Bench Like a Beast?

Nope! While this program has been shown to work wonders for high-level lifters (e.g., 400-plus pound benchers), anyone can use it. Weights are prescribed based on Rate of Perceived Exertion (RPE), so you can use whatever weights feel appropriately challenging for your experience level.

I've got a (shoulder/elbow/pec) injury, can I still use this program?

Only a medical professional can clear you to exercise, but if you've been cleared, it's likely you'll be successful with Bench Like A Beast. Between our in-depth How to Bench Press tutorials and our thorough warm-up and shoulder care routines, your bench will feel better than ever.

I only care about my bench, do I still have to do the leg days?

C'mon, man. Have some self respect. All jokes aside, strong legs will help build bench press leg drive, which is a key component for bench success. Don't skip leg day!

The Proof

Mike

Max bench went from 415... to 440!

Verified Athlete

"Worked up to a 1-rep max on bench press and hit 440 lbs with a solid pause and nailed it! Second video was 415 lbs and it felt like butter."

Leslie

I Can Now Say I Have an Impressive Bench

Verified Athlete

"I learned that frequency of benching was what I needed to be able to add strength. Training it 3 times a week kept me in good practice but also made me gain strength rapidly. I learned the amazing power of leg drive and how to use my arch. I can now say that I have an impressive bench press."