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4-Week Powerlifting Bench Press Program

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WEEK 1

Warm-up: 20kg x 8

25kg x 5

30kg x 3

30kg x 2

27.5kg x 4

22.5kg x 8 (Back-off)

Week 1 - Day 2 - Speed & Technique

Speed Bench: 22.5kg x 6 x 3 (focus on bar speed)

Close-grip bench: 20kg x 3 x 10

Push-ups or Dumbbell Bench: 3 x 10-15

Week 2 - Day 1 - Volume + Intensity

25kg x 5

27.5kg x 4

30kg x 3 x 2 sets

25kg x 6

22.5kg x 10 (Back-off)

Week 2 - Day 2 - Pause Bench

22.5kg x 5 x 3 (pause 2 sec at chest)

Incline DB bench: 3 x 12

Triceps dips or push-ups: 3 x max

Week 3 - Overload Week - Day 1 - Top Single

20kg x 8

25kg x 5

30kg x 1 (top single, controlled)

27.5kg x 3 x 2
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22.5kg x 8-10

Week 3 - Overload Week - Day 2 - Board Press / Close Grip

Close-grip: 25kg x 4 x 5

Spoto Press or Tempo Bench: 20kg x 3 x 6

Triceps pushdowns: 3 x 12-15

Week 4 - Deload / Test - Day 1 - Deload

20kg x 5

25kg x 3

27.5kg x 2

22.5kg x 8

Week 4 - Deload / Test - Day 2 - Optional Max Test

Warm-up to a safe 1RM test (try 31-32.5kg)

Keep it clean, use a spotter, and focus on technique