Master Strength
Powerlifting, Strength & ConditioningUnlock Your Strongest Bench Press Yet with the 12-Week Power Bench Program
Are you ready to take your bench press to the next level?
Introducing the 12-Week Power Bench Program — a proven 3-day-per-week training system designed using Prilepin’s Chart, the gold standard for strength programming. Whether you're chasing a new personal record or building a rock-solid foundation, this plan delivers results.
1 sessions per week
Must use App app to view and log training
Program Training
A1
Band Pull-Apart
3 x 10
A2
Band Face Pull
3 x 10
A3
Band Tricep Push Down
3 x 10
B
Bench Press
7 x 6 @ 70 %
C
Incline DB Bench Press
3 x 10 @ 7
D
Seated Military Press
3 x 8 @ 7
E
Dip
3 x 8
F
DB Bicep Curls
3 x 10
A1
Band Face Pull
3 x 10
A2
Band Pull-Apart
3 x 10
A3
Band Tricep Push Down
3 x 10
B
Bench Press
5 x 8 @ 65 %
C
DB Fly
3 x 12
D
Close Grip Bench Press
3 x 8
E
Skull Crushers
3 x 8
F
Lat Pulldown
3 x 10
G
Barbell Upright Row
3 x 8
A1
Band Pull-Apart
3 x 10
A2
Band Face Pull
3 x 10
A3
Band Tricep Push Down
3 x 10
B
Bench Press
8 x 3
C
Push-Up
3 x 10
D
Seated Row
3 x 10
E
Dip
3 x 8
F
DB Lateral Raise
3 x 10
