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Bench Program

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  • 9-week bench program for anyone except pure beginners
  • 4 sessions per week
  • Includes an ebook guide and video explaining how to follow the program

This 9-week bench program can be done by novice, intermediate and advanced level lifters

You should have at least 8 months of experience lifting and have done a beginner program like starting strength in the past. This program is not for pure beginners.

Each week of the program consists of 4 sessions

What does this program consist of?

There are 3 parts to the program: 1) Hypertrophy, 2) Strength, and 3) Peaking.

High volume phase: the goal of this phase is on building muscle mass to increase your potential for gaining bench strength.

Strength phase: the goal of this phase is about gaining general strength. The volume will decrease from the first phase but the intensity will increase.

Peaking phase: This is where you work with high intensities, where the focus is on testing your bench strength.


You should always consult your physician or other healthcare provider before changing your diet or starting an exercise program. By purchasing this you understand that there is a risk of injury associated with participating and using this program. By purchasing this program you will assume full responsibility for any and all injuries, losses and damages that you incur while following this program. By purchasing this program you waive all claims against Clarence Kennedy for any and all injuries, claims or damages that you might incur. Follow at your own risk.

You will get a TXT (493B) file