Strength Training – 8-Week Bench Press Specialization

About the plan

8-week strength training plan dedicated to raising the bench press while the rest of the body gets maintenance. The bench press appears three times a week: heavy on Monday with sets of two to five reps rising from 75% to 92% of your max and a one-second pause on the chest, for volume on the incline on Thursday, and for speed in the test week. Back volume exceeds chest volume in every week on purpose — in the bench press, scapular stability and pulling strength are what usually limit the load, not the pecs. Tuesday is lower-body maintenance and Friday is the back and shoulders session. Weeks 1 to 3 are the base block, week 4 is a deload, weeks 5 to 7 are intensification and week 8 tests the new max. The plan treats the shoulder and elbow with explicit care: the face pull appears in three of the four sessions, and the deload week is not optional.