Massive Bench Press 16 Week Block Training Cycle

This is a 16 week bench press-building training system for late beginner to intermediate lifters. It is comprised of 2 distinctly different, but important blocks: • Block 1 - 8 weeks of hypertrophy training. The goal during this time is to get your reps in, build more muscle and work on exercise form. You will also be pushing for progression of weight using sets of 5 reps and greater. • Block 2 - The 8 week block is a peaking cycle. You will gradually be transitioning your bench press to lower reps and heavier weight. Volume of assistance work will decrease over time. You will test your bench press max during the last week of this cycle. It should be noted that this block system is not just for increasing your strength. It is a powerbuilding program, meant to maximize your size and strength. Make sure to eat properly while using this program. It is not meant to be run while trying to cut fat. I recommend a surplus of 300-500 calories per day above maintenance levels, depending on current muscularity. You also should be eating at least 180 grams of protein per day.