Bench Specialization

8 weeks of focused bench programming for the lifter who's outgrown linear progression. Built on Jim Wendler's 5/3/1 wave structure with Boring But Big supplemental volume and Smolov Jr. frequency influence. Block 1 (weeks 1-4) is pure hypertrophy: heavy 5/3/1 top sets followed by 5x10 supplemental at 50% TM to build the muscle that drives heavier presses. Block 2 (weeks 5-8) is strength: heavier wave percentages, paused bench work for competition specificity, close-grip tempo work for lockout, and a dedicated floor press day to bulletproof your top-end. Week 4 is a programmed deload. Week 8 is a test week — you'll work up to a single and set a new Training Max for whatever comes next. Requires a known bench 1RM (or rep-max estimate) before you start; the program is built around your Training Max (90% of 1RM). SCHEDULE: Train 3 days a week. Recommended split: Mon (Heavy Bench 5/3/1) / Wed (OHP & Volume Bench) / Fri (Incline + Triceps) — at least 1 rest day between sessions, 2+ days off at the end of the week. THIS IS A BENCH SPECIALIZATION. The program does not train squat or deadlift. Maintain your lower body via 1 weekly squat session and 1 weekly deadlift session on your own (or a separate program) — light to moderate intensity, 3-4 sets of 5 — so those lifts don't decay during the block.

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