10 Week Bench Builder

Be Strong KY

Powerlifting, Strength & Conditioning, Bodybuilding
Coaches
Ben Eisenmenger and Jonathan Schneider

10 Week program focused on building max effort strength in the bench press. The program is three days per week of bench pressing with added movements to improve the accessory muscles of the press. The program uses percentages to slowly build competency with heavy weights and provide low intensity practice throughout the plan. The week will be split between a lower rep, medium rep, and high rep focus. There is minimal lower body work in this program to maintain strength, but it can be combined with dedicated lower body or conditioning days as long as they don't compromise bench press quality.

$50
Get 10 Week Bench Builder
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Practice First Approach
Each day will start with lower percentage reps to practice perfect technique and set up. By the end of the plan, your technique will be automatic and allow you to focus fully on producing force.
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3 Week Intensity Cycles
The program is split into 3-week phases to increase intensity while managing fatigue. The weights will feel heavy in the third week of each phase before resetting to lower repetitions to keep the weights increasing without causing injury or setbacks.
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Targeted Accessory Work
Each day will feature different accessory movements to build all the muscles needed for a big bench press. The accessory movements will progress in weight along with the bench press to ensure total strength gains. Each day will include movements to keep the stabilizing muscles strong and improve shoulder function as the weights increase.
Features
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Access to your coaches
Coaches who will be available to help with technique, strategy, and adjustments as needed.
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Programming 4 days per week
3 days of dedicated bench press training with an optional conditioning and stability day.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Bench Press // Barbells
Recommended
Cable Machines // Kettlebells
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Sample Week
Week 1 of 10-week program
Sunday
Week 1 Day 1

A

Bench Press

5, 5, 3, 3, 3 @ 70, 70, 80, 80, 80 %

B

Barbell Incline Bench Press

3 x 10 @ 60 %

C

Chest-Supported DB Row

20, 12, 10, 8

D1

Barbell Skull Crusher

15, 12, 10

D2

Seated DB Front Raise

15, 12, 10

E

Cross Cable Triceps

3 x 15

Tuesday
Week 1 Day 3

A

SSB Squats

3 x 5 @ 65 %

B

Bench Press

5 x 5 @ 70, 70, 75, 75, 75 %

C

Shoulder Press

3 x 10 @ 60 %

D

Front Loaded Squat of Choice

3 x 10

E1

Split Squat

3 x 12

E2

Cable Sword Draw

3 x 12

Thursday
Week 1 Day 5

A

Trap Bar Deadlift

3 x 5 @ 65 %

B

Bench Press

5, 5, 10, 10, 10 @ 65, 65, 67.5, 67.5, 67.5 %

C

Dip

3 x 10

D

Short Seated Lat Pulldown

4 x 8

E

Barbell Bicep Curl

20, 15, 10

F

Plate Loaded Preacher Curl

20, 15, 10

Friday
Week 1 Day 6

Conditioning

A

Tempo Intervals

Bike Intervals: 90s up tempo, 30s rest x 10 Track total distance. Pace that is fast enough to sweat, but able to breath mostly through the nose

B1

KB Armbar Rolls

3 x 10

B2

Quadruped Cable Row

3 x 10

B3

Seated Alternating DB Curl

3 x 10

C

Suitcase Carry

3 x 1:00

D

Side Lying Rib Shifts

1 x 20

E

Lat Stretch

1 x 60

Coaches
More from Be Strong KY
coach-avatar Ben Eisenmenger

Head coach, owner Be Strong Gym 105kg Pro Strongman 100kg Pro Armlifting

coach-avatar Jonathan Schneider

Head Nutrition Coach at Be Strong Gym Masters degree in Nutritional Science Bench Press State Record Holder, drug tested

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