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
- 3 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
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
What it trains
Chest · Abdominals · Middle back · Biceps · Hamstrings · Lats · Quadriceps · Shoulders · Triceps
Questions
How do I add this to my calendar?
Tap Add to my calendar. Pick your days and your first session, then type your name and email. We email you a link. Open it and tap Apple Calendar, Google Calendar or Outlook. For any other app, copy the link. The plan arrives as its own calendar. Each session lands on its date with every set written in the event, so you can read it with no signal.
What do I need?
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. Train 3 days a week.
What happens when the three weeks end?
You get the first three weeks free. The day after your last session, an event called “Keep going with Bench Block” lands in your calendar. No new sessions arrive after it. Get all 6 weeks free with a trainer. Ask your trainer for their physicalfeed page, open it and tap Move my plan here. Your calendar and what you have logged come with you. You can add a coach any time, you don't need to wait the three weeks.
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