12 WEEK BENCH & OVERHEAD PRESS HYBRID PROGRAM

Unlock the upper body power you’ve always wanted with the 12-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 12 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: 10-17.5%