USPA
Powerlifting, Strength & Conditioning, Power SportsThe best 8 week program to build your bench! Two four week blocks together with 3 days of pressing per week.
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Kneeling T-Spine Extension
3 x 10
A2
Sots Press W/ Dumbbells
3 x 5
A3
Face Pulls W/ T-Spine EXT
3 x 15
B
Tempo Bench
3 x 5
C
Bench W/ Double Pause
2 x 5
D
Competition Bench Press
1 x 5
E1
Face Pulls W/ T-Spine EXT
15, 12, 10
E2
Rolling Triceps Extension W/ Dumbbells
15, 12, 10
F1
Tempo Dips
15, 12, 10
F2
Inverted Row
3 x MAX
A1
Sots Press W/ PVC
3 x 8
A2
Bench Angel
3 x 8
A3
Band Pull Apart
3 x 10
B
Tricep Extension W/ Rope
4 x 20
C
Incline Bench W/ Feet Up
3 x 6
D
Close Grip Incline W/ Tempo
3 x 4
E
Single Arm Dumbbell Bench W/ Feet Up
3 x 12
F
Band IYT
3 x 10
G
Chest Supported Row
3 x 12
A1
Wall Angel
3 x 8
A2
Face Down Raise
3 x 8
A3
Face Down T - Raise
3 x 8
A4
Face Pulls W/ T-Spine EXT
3 x 15
B
Bench Press W/ Dumbbells
3 x 11
C
Spoto Press W/ Feet Up
3 x 4
D
Spoto Press
4 x 2
E1
Close Grip Pull Downs
3 x 10
E2
Tricep Extension W/ Rope
3 x 10
F1
Single Arm Dumbbell Row W/ Tempo
3 x 10
F2
Band Pull Apart
3 x 10
Stop dreaming of bench results and start getting them now. Join The 8 Week Bench Press Program now!
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