8 Week Bench Hypertrophy Program 2.0

Bench Press Focus 8 Weeks

PUT ON MUSCLE AND SIZE

Build a solid base in just 8 weeks!!
Hypertrophy Phase - 3 day split - 2 flat bench days, 1 lighter bench & shoulder day (complete with weights/sets/reps and accessories). This phase is higher reps to build muscle and a solid foundation to build off of, designed to do before a strength phase.
This program is NOT designed to peak you for a new 1 rep max.

"I loved this prog, I had a very good feeling. I feel stronger and more enduring."

- Thomas R.

Bench: 268 → 287 lbs (+19 lbs)

8 Week Bench Program 2.0

Bench Press Focus 8 Weeks

Build a stronger bench in just 8 weeks!!
Strength Phase - 3 day split - 2 flat bench days, 1 lighter bench & shoulder day (complete with weights/sets/reps and accessories).
This program is NOT designed to peak you for a new 1 rep max.

"Loved all the variation with the accessory’s, hammering my back really made a huge difference. Overall I’d say it was a huge success!"

- Daniel N.

Bench: 365 → 415 lbs (+50 lbs)

8 Week Peaking Bench Program 2.0

Bench Press Focus 8 Weeks

TEST YOUR BENCH

Perfect as a meet prep, Includes an 8 Peak Phase, designed to be done AFTER a solid strength building phase, perfect to get you to your new 1 Rep max!! (can be run right after 8 or 16 Week Bench Program)
- 3 day split - 2 flat bench days, 1 lighter bench & shoulder day (complete with weights/sets/reps and accessories).
This program is IS designed to peak you for a new 1 rep max!

"Awesome results my friend. I adjusted a little bit of things in the program like 2nd bench day was a close grip speed day and monastery extensions have changed my life"

- Jason H.

Bench: 435 → 452 lbs (+17 lbs)

16 Week Bench Program 2.0

Bench Press Focus 16 Weeks

Build a stronger bench in just 16 weeks!!
Hypertrophy and Strength Phases - 3 day split - 2 flat bench days, 1 lighter bench & shoulder day (complete with weights/sets/reps and accessories).
This program is NOT designed to peak you for a new 1 rep max.

"Thoroughly enjoyed the program. Will definitely run again "

- Mike M.

Bench: 260 → 275 lbs (+15 lbs)

24 Week Bench Program 2.0

Bench Press Focus 24 Weeks

BUILD, THEN TEST YOUR BENCH

Build a bigger bench in 24 weeks!!
Hypertrophy, Strength and Peaking Phases - 3 day split - 2 flat bench days, 1 lighter bench & shoulder day (complete with weights/sets/reps and accessories).
This program is IS designed to peak you for a new 1 rep max!

"Good program but I liked 1.0 better"

- Brogan D.

Bench: 235 → 255 lbs (+20 lbs)

8 Week Full Power Hypertrophy Program 2.0

Full Powerlifting 8 Weeks

PUT ON MUSCLE AND SIZE

Build a solid base in just 8 weeks!!
Hypertrophy Phase - 4 day split - 1 Squat, 1 Bench, 1 Shoulder and 1 deadlift day (complete with weights/sets/reps and accessories). This phase is higher reps to build muscle and a solid foundation to build off of, designed to do before a strength phase.
This program is NOT designed to peak you for a new 1 rep max.

SALE

8 Week Full Power Program 2.0

Full Powerlifting 8 Weeks

Build a stronger total in just 8 weeks!!
Strength Phase - 4 day split - 1 Squat, 1 Bench, 1 Shoulder and 1 deadlift day (complete with weights/sets/reps and accessories).
This program is NOT designed to peak you for a new 1 rep max.

"The program is really great. The pace is deceptive and I am constantly gaining better strength as my form is much better."

- David

S: +0 / B: +0 / D: +20 lbs

8 Week Full Power Peaking Program 2.0

Full Powerlifting 8 Weeks

TEST YOUR TOTAL

Perfect as a meet prep, Includes an 8 Peak Phase, designed to be done AFTER a solid strength building phase, perfect to get you to your new 1 Rep max!! (can be run right after 8 or 16 Week Full Power Program)
- 4 day split - 1 Squat, 1 Bench, 1 Shoulder and 1 deadlift day (complete with weights/sets/reps and accessories).
This program is IS designed to peak you for a new 1 rep max!

"I noticed a huge gain in my squat and bench.. the deadlift was minimal but only because I had to take it easy a few times for soreness or stiffness "

- Nick N.

S: +33 / B: +9 / D: +3 lbs

16 Week Full Power Program 2.0

Full Powerlifting 16 Weeks

Strengthen your Squat, Bench and Deadlift!
Hypertrophy, Strength Phases - 4 day split - 1 Squat, 1 Bench, 1 Shoulder and 1 deadlift day (complete with weights/sets/reps and accessories).
This program is NOT designed to peak you for a new 1 rep max.

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- Joshua A.

S: +90 / B: +90 / D: +100 lbs

24 Week Full Power Program 2.0

Full Powerlifting 24 Weeks

BUILD, THEN TEST YOUR SQUAT, BENCH & DEADLIFT

Build a bigger Squat, Bench and Deadlift in 24 weeks!!
Hypertrophy, Strength and Peaking Phases - 4 day split - 1 Squat, 1 Bench, 1 Shoulder and 1 deadlift day (complete with weights/sets/reps and accessories).
This program is IS designed to peak you for a new 1 rep max!

"Really great program. I am planning to restart it. I think my squat is actually higher however I’ve had a bit of a sore hip so I took a few weeks off to heal. The only thing that I deviated from was adding an arm day bi-weekly. That and I have a garage gym and did slight variations to somethings. Would really love to get the 3.0."

- Alex E.

S: +20 / B: +50 / D: +90 lbs

8 Week Bench Hypertrophy Program 3.0

Bench Specialization 8 Weeks

PUT ON MUSCLE AND SIZE

Build a solid base in just 8 weeks!!
Hypertrophy Phase - 3 day split - 2 flat bench days, 1 lighter bench & shoulder day (complete with weights/sets/reps and accessories). This phase is higher reps to build muscle and a solid foundation to build off of, designed to do before a strength phase.
This program is NOT designed to peak you for a new 1 rep max.

"I haven't done any new PRs, but the plan I was set up with is great. The volume was frequent if not that huge on work out days, but it was 3 focused sessions a week. Well done. The "accessory" work highlighted a lot of what I need to work on as well. Over all very satisfied. A good program that was varied enough to not be boring."

- David

Bench: 275 → 275 lbs (+0 lbs)

8 Week Bench Program 3.0

Bench Specialization 8 Weeks

Build a stronger bench in just 8 weeks!!
Strength Phase - 3 day split - 2 flat bench days, 1 lighter bench & shoulder day (complete with weights/sets/reps and accessories).
This program is NOT designed to peak you for a new 1 rep max.

8 Week Peaking Bench Program 3.0

Bench Specialization 8 Weeks

TEST YOUR BENCH

Perfect as a meet prep, Includes an 8 Peak Phase, designed to be done AFTER a solid strength building phase, perfect to get you to your new 1 Rep max!! (can be run right after 8 or 16 Week Bench Program)
- 3 day split - 2 flat bench days, 1 lighter bench & shoulder day (complete with weights/sets/reps and accessories).
This program is IS designed to peak you for a new 1 rep max!

16 Week Bench Program 3.0

Bench Specialization 16 Weeks

Build a stronger bench in just 16 weeks!!
Hypertrophy and Strength Phases - 3 day split - 2 flat bench days, 1 lighter bench & shoulder day (complete with weights/sets/reps and accessories).
This program is NOT designed to peak you for a new 1 rep max.

24 Week Bench Program 3.0

Bench Specialization 24 Weeks

BUILD, THEN TEST YOUR BENCH

Build a bigger bench in 24 weeks!!
Hypertrophy, Strength and Peaking Phases - 3 day split - 2 flat bench days, 1 lighter bench & shoulder day (complete with weights/sets/reps and accessories).
This program is IS designed to peak you for a new 1 rep max!

"I increased my bench press by 5kg in 6 months, so the program works. However I would mostly recommend it for those who lift big weights (~200kg and above). I liked the choice of the accessory exercises as well as the sets and reps. My dips and incline bench became much stronger too. I also made a lot of upper body gains."

- Charalampos

Bench: 165 → 176 lbs (+11 lbs)

8 Week Full Power Hypertrophy Program 3.0

Advanced Powerlifting 8 Weeks

PUT ON MUSCLE AND SIZE

Build a solid base in just 8 weeks!!
Hypertrophy Phase - 4 day split - 1 Squat, 1 Bench, 1 Shoulder and 1 deadlift day (complete with weights/sets/reps and accessories). This phase is higher reps to build muscle and a solid foundation to build off of, designed to do before a strength phase.
This program is NOT designed to peak you for a new 1 rep max.

"I love this program so much simple easy to follow and I saw improvements. I didn’t put my totals because I unfortunately got injured. Not in the program but at work!!! But I was getting strong, and using my strength. Unfortunately a dog thought my hand was a chew toy. Thank you for making this program!!! Will be doing it again as soon as I heal!! "

- Stratton H.

S: +11 / B: +0 / D: +10 lbs

8 Week Full Power Program 3.0

Advanced Powerlifting 8 Weeks

Build a stronger total in just 8 weeks!!
Strength Phase - 4 day split - 1 Squat, 1 Bench, 1 Shoulder and 1 deadlift day (complete with weights/sets/reps and accessories).
This program is NOT designed to peak you for a new 1 rep max.

8 Week Full Power Peaking Program 3.0

Advanced Powerlifting 8 Weeks

TEST YOUR TOTAL

Perfect as a meet prep, Includes an 8 Peak Phase, designed to be done AFTER a solid strength building phase, perfect to get you to your new 1 Rep max!! (can be run right after 8 or 16 Week Full Power Program)
- 4 day split - 1 Squat, 1 Bench, 1 Shoulder and 1 deadlift day (complete with weights/sets/reps and accessories).
This program is IS designed to peak you for a new 1 rep max!

"Worth it. It was challenging and definitely pushed me to the limit. Did a mock meet, since my original meet was canceled. Did a few extra lifts for squat since they were going so well. I believe that impacted my deadlift that day. I expect to see an increase in my deadlift next max session. Will be using this program again."

- Cassandra J.

S: +15 / B: +5 / D: +0 lbs

16 Week Full Power Program 3.0

Advanced Powerlifting 16 Weeks

Strengthen your Squat, Bench and Deadlift!
Hypertrophy, Strength Phases - 4 day split - 1 Squat, 1 Bench, 1 Shoulder and 1 deadlift day (complete with weights/sets/reps and accessories).
This program is NOT designed to peak you for a new 1 rep max.

24 Week Full Power Program 3.0

Advanced Powerlifting 24 Weeks

BUILD, THEN TEST YOUR SQUAT, BENCH & DEADLIFT

Build a bigger Squat, Bench and Deadlift in 24 weeks!!
Hypertrophy, Strength and Peaking Phases - 4 day split - 1 Squat, 1 Bench, 1 Shoulder and 1 deadlift day (complete with weights/sets/reps and accessories).
This program is IS designed to peak you for a new 1 rep max!

Powerlifting Programs

8 Week Bench Hypertrophy Program 2.0

PUT ON MUSCLE AND SIZE

8 Week Bench Program 2.0

8 Week Peaking Bench Program 2.0

TEST YOUR BENCH

16 Week Bench Program 2.0

24 Week Bench Program 2.0

BUILD, THEN TEST YOUR BENCH

8 Week Full Power Hypertrophy Program 2.0

PUT ON MUSCLE AND SIZE

8 Week Full Power Program 2.0

8 Week Full Power Peaking Program 2.0

TEST YOUR TOTAL

16 Week Full Power Program 2.0

24 Week Full Power Program 2.0

BUILD, THEN TEST YOUR SQUAT, BENCH & DEADLIFT

8 Week Bench Hypertrophy Program 3.0

PUT ON MUSCLE AND SIZE

8 Week Bench Program 3.0

8 Week Peaking Bench Program 3.0

TEST YOUR BENCH

16 Week Bench Program 3.0

24 Week Bench Program 3.0

BUILD, THEN TEST YOUR BENCH

8 Week Full Power Hypertrophy Program 3.0

PUT ON MUSCLE AND SIZE

8 Week Full Power Program 3.0

8 Week Full Power Peaking Program 3.0

TEST YOUR TOTAL

16 Week Full Power Program 3.0

24 Week Full Power Program 3.0

BUILD, THEN TEST YOUR SQUAT, BENCH & DEADLIFT

Why Choose BenchOnly?