10 WEEK BENCH PROGRAM

📘 Program Overview

A 10-week high-performance bench press program built for lifters chasing strength, size, and pressing dominance. Designed with strategic wave periodization, RPE targets, and percentage-based loading, this plan is perfect for intermediate to advanced lifters looking to push their bench numbers.

🎯 All accessories focus on chest, shoulders, or triceps only.

🍽️ Weekly nutrition guidance included for optimal performance, recovery, and recomposition.

EXPECTED GROWTH: 10-17.5%