6 WEEK BENCH PROGRAM

Built for Strength, Size & Pressing Power

This is a 6-week high-performance bench press program designed for serious lifters looking to level up their upper body pressing. Whether you're a powerbuilder, strength athlete, or just hungry for bigger numbers and denser pecs, this plan delivers.

🧠 What You Get:

• 3 Bench Days per Week 
• → Heavy strength, speed work, and high-volume hypertrophy for full-spectrum gains.
• Fully Periodized
• → Wave loading, deload, and peaking block included. Percentages & RPEs are locked in for you.
• Pressing-Focused Accessories
• → No fluff. Every accessory movement hits your chest, shoulders, or triceps to maximize size and carryover.
• Detailed Week-by-Week Nutrition Guide 🍽️
• → Calories, macros, intra/post-workout fueling, supplementation, carb cycling & refeed strategies for optimal recovery and performance.

EXPECTED GROWTH: 5-15%

You can do this paused or touch and go it's up to you, if you have elbow wraps I'd wouldn't use them till test day! CODE: DIMA on the prlifestyle website if you don't have them;)