Foundation Bench

Build your first real bench press. 6 weeks of linear progression with three balanced training days a week: a heavy bench day, a press-and-pull day, and an incline build day. Add 2.5 lb to the bar every session you hit your reps — when you stall, the program tells you what to do next. Block 1 (weeks 1-3) grooves your technique on the big three pressing patterns. Block 2 (weeks 4-6) turns every working set into a Greyskull-style AMRAP so you find out exactly how strong you've gotten. Designed for true novices — your first 4-8 weeks of structured pressing. Built on the methodology of Mark Rippetoe's Starting Strength and John Sheaffer's Greyskull LP. SCHEDULE: Train 3 days a week. Recommended split: Mon (Bench) / Wed (Press & Pull) / Fri (Incline Build) — or any pattern with at least 1 rest day between sessions. Take 2 consecutive days off at the end of the week for full recovery.

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Track this program in the SwoleX app — log sets, auto-post sessions, share your progress.