Bench Specialization Block
6-week intermediate bench focus block. Bench presses 4 days/week — heavy, volume, paused, and close-grip — while squat and deadlift drop to maintenance frequency.
- Equipment
- Barbell, Dumbbells
- Style
- Heavy, Volume
Unlock Bench Specialization Block in Capazity
Premium members get this full program with every session scheduled, logged and auto-progressed from their own maxes.
About this program
Six-week specialization block for the powerlifter whose bench is the limiter. The bench press hits the bar 4 days per week in different variations: heavy flat bench (low reps), volume flat bench (moderate reps), paused bench (technique + raw strength), and close-grip bench (tricep / lockout focus). Squat and deadlift drop to maintenance — one heavy session each per week.
Four training days per week (Mon/Tue/Thu/Fri). Mon: Heavy flat bench + squat maintenance. Tue: Volume flat bench + back accessories. Thu: Paused bench + deadlift maintenance. Fri: Close-grip bench + bodybuilding accessories.
Weeks 1-2 establish bench frequency at 75-82%. Weeks 3-4 push to 85%. Weeks 5-6 peak at 88-92% with a final-week bench 1RM test. Best for intermediate lifters with a clear bench weakness who can dedicate 6 weeks to fixing it without losing too much squat/deadlift.
What's included
The full session-by-session program is available to Capazity Premium members in the app.
- ✓6 weeks of programming
- ✓4 training days per week
- ✓9 different exercises
- ✓Weights calculated from your own maxes
- ✓Every set logged and tracked automatically
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