8 WEEK BENCH AND OHP BUILDER PROGRAM

Unlock the upper body power you’ve always wanted with the 8-Week Bench & Overhead Press Hybrid Program — a high-intensity, press-focused plan designed for serious lifters chasing elite strength and muscular development.

Built for intermediate to advanced athletes, this 3-day-per-week program combines the best of both worlds: heavy, percentage-based bench and OHP progressions, paired with smart, hypertrophy-driven accessory work to maximize size, stability, and carryover strength. Each training week is methodically structured to help you push past plateaus and peak hard in Week 8 with new 1RMs.

You’ll also get weekly nutrition targets to fuel performance and recovery, making this more than just a training plan — it’s a complete system to grow, get stronger, and dominate every press.

EXPECTED GROWTH: 7.5-15%