Bench Block
Six weeks with the bench first in every session — heavy, incline and close grip. For a lifter whose bench has stopped moving.
- Weeks
- 2 6 weeks · with a trainer
- Days a week
- 3
- Level
- Intermediate
- Gear
- A barbell, plates, a rack with safety pins, and a bench that adjusts to incline. If your rack has a chin-up bar, one block uses it — and if not, the same block rows under the bar.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Heavy Bench
- Bench Press 5 × 3
- Barbell Row 4 × 8
- Back Squat 2 × 5
- Plank 3 × 45 sec
Five hard triples, three minutes between them, pins just below chest height on every set. Feet planted, shoulder blades pinned — the press starts before the bar moves.
Day 2 Incline
- Incline Bench Press 4 × 6
- Chin-up or Inverted Row 4 × 6
- Romanian Deadlift 3 × 8
- Dead Bug 3 × 12
The incline sits well under the flat bench — the angle does the work. Touch the upper chest, no bounce.
Day 3 Close Grip
- Close-Grip Bench Press 4 × 8
- Overhead Press 3 × 8
- Barbell Curl 3 × 10
- Push-up 3 × 15
Hands at shoulder width, elbows tucked to your sides. The volume day — you should finish every set with a rep in hand.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build with a trainer
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
Get all 6 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.