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 feel stronger all around not just on bench."

- Dylan

Bench: 365 → 385 lbs (+20 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.

"So after your 8 week bench program 2.0 I have managed to hit 315 for a nice single 2 times in same week just to be sure it was not a good day, I would say this was the best program I have tried in my 5 years of training and I have gained a lot from it and am really satisfied that I have managed to break through great plateau I had! Definitely worth it!"

- Tino J.

Bench: 275 → 315 lbs (+40 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!

"I'm achieving the numbers required to progress each week. What I found most satisfying about this program is that I feel no fatigue and I'm ready to train again for the next session considering I'm now bench pressing 3 times a week. I look forward to testing myself at the end of this 8 week program. "

- Harbans B.

Bench: 200 → 200 lbs (+0 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.

"It was a great program that I enjoyed. I'm in the process of losing weight. So I wanted to stick to a program that was going to help keep muscle on me. This program really helped me you guys and gals. I liked it so much that I'm going looking at the peaking program next. "

- Steven Y.

Bench: 425 → 450 lbs (+25 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!

"This was a great program to increase my bench. I would highly recommend it to any serious lifter. "

- Matt M.

Bench: 305 → 340 lbs (+35 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.

"Thanks again for this well structured program. It was easy to follow and adapt to inevitable changes that happen in day-to-day life (gym/equipment access, work schedules, etc.)"

- Dwight C.

S: +160 / B: +70 / D: +90 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!

"Thanks for the program"

- Daniel B.

S: +20 / B: +20 / D: +50 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?