Seriously, if you want to jack your bench press up as much as possible in 12 weeks, this is the program you should get.
This is not a plan to get massive legs or biceps. But these muscles won’t shrink down either: they will be maintained. It’s solely devoted to making your bench press go up as much as possible in 12 weeks. If you were part of a contest giving out 10 000 000$ to the one who increases his bench press the most in 3 months, this is the plan you’d need to use.
There is plenty of assistance work for every muscle involved in high-performance bench pressing, including the upper back. But since we are specializing on the bench press, training volume for non-related muscle will be much lower to allow for the increased work for the bench press.
For most of the program, we will use my Omni-Contraction Training System. Emphasizing one contraction type on the bench press, on a given day. On day one we focus on eccentric strength (by slowing down the eccentric phase) on the second day we emphasize isometric strength (by including pauses/holds during the repetitions) and on the third day, we focus on concentric strength (regular lifting).
The exception will be the last training block. The peaking phase. Where you train the bench on every workout but varying the load and intensity level (heavy, technique work, speed, and volume).
What does the program include?
- A 12-week-long program
- An RPE chart to help gauge the level of effort in each set
- Direction and mandatory notes on the execution of the different methods and tempos
Does this program include a diet plan?
What is the refund policy?
This purchase is non-refundable
How long is the program?
Can this program be done by women?
I train in a home gym, can I do this program?
Do you have enough equipment to be able to do: back squats, incline bench press, lying leg curl, rope face pull, Db lateral raise, Romanian deadlift, pull-ups, preacher curls, lat pulldown and more?
If the answer is yes… then you have a decent home gym mate.
If not, we always suggest having a commercial gym subscription to be sure you have enough equipment available