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12 WEEKS TO A BIGGER BENCH PRESS - MUSCLE & STRENGTH 44 Six-Week Power Bench Program 47 5/20 Bench Press Program 49 Successful Benching Blueprint 50 Two Here is a filtered list of powerlifting bench press programs that last for 12 weeks. Don't see the program spreadsheet you're looking for? Check out all 12 week This bench press program is a power program designed to help you increase your one rep max by an average of fifty pounds during the ten week training cycle. It This is a 12-week program that is set to The other workouts focus more on compound exercises (Squat, Bench, Deadlift). 1 x 300 yd shuttle.This is a one-day-a-week chest plan designed for anyone who can already bench 225 or more for a few clean, no-doubt reps. Use it in. I used the chart as my basic bench routine on Mondays and on. Thursdays I would do other variations such as: close grip benching,. GVT(10X10's) or Bill's 5x5 Bench 300 This program will do one thing: move you from 225 for a few reps to a solid, smooth 300 with no guessing and no complex math involved. Each weight for