Bench shows up three times a week with variation — competition, close-grip, and pause work — while lower body stays maintained.
Expect smarter volume, not junk pressing.
OS
Intermediate · 8 weeks
Bench Specialization
Eight weeks of higher bench frequency to break through a stubborn press plateau.
Workout glimpse
Sample session highlights
A peek at the main lifts — open the app for the full progression and logging.
- Competition bench5 × 3
- Close-grip bench4 × 6
- Spoto press3 × 5
- Triceps pressdown3 × 12
Run this block in the app
Logging, progression, and the same anatomy map — in your pocket.