Type:
Split
Level:
Intermediate
Days per week:
4 days
Sex:
Male & Female

Earlier this year I designed a bench press program called the 2 Plate Special. It was created to help the myriad of lifters stuck around a 180-240 bench press max bust through plateaus and make progress. While I knew this training protocol would help, I didn't expect it to catch on like wildfire.
Day 1
Chest & Triceps


Barbell bench press - medium grip
Sets: 7 Reps: 20


Incline dumbbell press
Sets: 3 Reps: 8-12


Barbell incline bench press - medium grip
Sets: 3 Reps: 8-12


Butterfly
Sets: 3 Reps: 10-15


Lying close-grip barbell triceps extension behind the head
Sets: 3-4 Reps: 8-12


Triceps pushdown
Sets: 3-4 Reps: 10-15
Day 2
Back & Biceps


Barbell deadlift
Sets: 7 Reps: 20


Pullups
Sets: 3 Reps: max


Bent over two-arm long bar row
Sets: 3 Reps: 8-12


Seated cable rows
Sets: 3 Reps: 8-12


Dumbbell bicep curl
Sets: 3-4 Reps: 8-12


Cable hammer curls - rope attachment
Sets: 3-4 Reps: 10-15
Day 3 - rest day
Description is empty
No exercises
Day 4
Shoulders & Traps


Seated barbell military press
Sets: 7 Reps: 20


Arnold dumbbell press
Sets: 3 Reps: 8-12


Side lateral raise
Sets: 3 Reps: 10-15


Seated bent-over rear delt raise
Sets: 3 Reps: 10-15


Barbell shrug
Sets: 3-4 Reps: 8-12


Smith machine shrug
Sets: 3-4 Reps: 8-12
Day 5
Quads, Hamstrings & Calves


Barbell squat
Sets: 7 Reps: 20


Barbell hack squat
Sets: 3 Reps: 8-12


Leg extensions
Sets: 3 Reps: 10-15


Romanian deadlift
Sets: 3 Reps: 8-12


Lying leg curls
Sets: 3 Reps: 10-15


Seated calf raise
Sets: 3-4 Reps: 10-15
Day 6 - rest day
Description is empty
No exercises
Day 7 - rest day
Description is empty
No exercises