12-week powerlifting bench press program

[GavinParkPT]

Here's a comprehensive 12-week powerlifting bench press program designed to help you increase your bench press strength and overall performance:

Weeks 1-4: Hypertrophy Phase
Day 1: Heavy Bench Press

Bench Press: 4 sets of 8-10 reps at 70-75% of your 1RM
Incline Dumbbell Press: 3 sets of 10-12 reps
Chest Flyes: 3 sets of 12-15 reps
Tricep Dips: 3 sets to failure

Day 2: Bench Press Accessory Work
Close-Grip Bench Press: 3 sets of 8-10 reps
Dumbbell Bench Press: 3 sets of 10-12 reps
Skull Crushers: 3 sets of 10-12 reps
Overhead Tricep Extension: 3 sets of 12-15 reps

Weeks 5-8: Strength Phase
Day 1: Heavy Bench Press
Bench Press: 5 sets of 5 reps at 75-85% of your 1RM
Incline Bench Press: 4 sets of 6-8 reps
Chest Dips: 3 sets to failure
Tricep Pushdowns: 4 sets of 8-10 reps

Day 2: Bench Press Accessory Work
Close-Grip Bench Press: 4 sets of 6-8 reps
Dumbbell Bench Press: 4 sets of 8-10 reps
Skull Crushers: 4 sets of 8-10 reps
Tricep Kickbacks: 3 sets of 12-15 reps

Weeks 9-12: Peaking Phase
Day 1: Heavy Bench Press
Bench Press: 5 sets of 3 reps at 85-90% of your 1RM
Incline Bench Press: 3 sets of 5-6 reps
Chest Flyes: 3 sets of 8-10 reps
Tricep Dips: 3 sets to failure

Day 2: Bench Press Accessory Work
Close-Grip Bench Press: 3 sets of 4-6 reps
Dumbbell Bench Press: 3 sets of 6-8 reps
Skull Crushers: 3 sets of 6-8 reps
Overhead Tricep Extension: 3 sets of 8-10 reps

Additional Tips:
Warm-Up: Always start with a proper warm-up, including light cardio and dynamic stretches.

Form: Focus on maintaining proper form to prevent injuries and ensure effective workouts.

Rest: Get adequate rest between sets (2-3 minutes for heavy sets, 1-2 minutes for accessory work) and ensure you have rest days between heavy lifting sessions.

Nutrition: A diet rich in protein and other essential nutrients will support muscle growth and recovery.

Progression: Gradually increase the weight you lift as your strength improves to continue challenging your muscles.

Following this program should help you build substantial strength in your bench press over 12 weeks.