Program Length: 10 Weeks
Overall Lifting Frequency: 5 Days/Weekly
Overall Bench Press Frequency: 4 Days/Weekly
Type: RPE & Percentage Based.
*Although this program is Bench Press focused, it does include Squat and Deadlift work which is progressed weekly!*
This 10 week specialization program is designed to help you gain poundage on your bench press one rep max. The program is divided into 2 phases and has a built in deload week at the middle and a one rep max test week at the end so that you are able to give 100% in training throughout and then test to see how much progress you’ve made! This program is ideal for intermediate lifters but beginner or advanced lifters can enjoy it and see progress as well. Accessory movements are also scheduled in for every single training day.
This program features a high level of built in customization so that it gets results for a wide variety of lifters. It takes into consideration your stress levels outside the gym, your technique, volume tolerance etc. and it adjusts both weekly volume and intensity to suit your needs. You can also select your favorite accessory movements for each lift!
This program includes an in-depth description and step by step instructional page which shows you how to set up the program to suit you as well as tips on running it effectively. There is also a detailed video explanation of the program if you’re feeling lazy and don’t want to read the instructions.
*Once you purchase the program you will be able to download it immediately.*
*If for any reason you have trouble with your purchase or download, please reach out to us as soon as possible.*
Ben (verified owner) –
I loved this program. Added 20+ lbs to my bench. My friends added 30+. Only thing I would add to a workout like this are more pull options. I felt like the push to pull ratio was a little unsustainable. Was not hard to add some sets in myself though. Great program!
Seth Powelson (verified owner) –
Worked great. Got an all time bench pr
Leo (verified owner) –
Absolutely amazing program!
Hit new PRs on all my lifts and absolutely stunned by my Bench progress which was always lacking!
Bench 125kg -> 132,5kg
Dead 210kg -> 222,5kg
Squat 195kg -> 201kg
10/10 absolutely recommended!
Sebastian Hendricks (verified owner) –
Absolutely loved this program. When I was just working out it took 7 months to go from 325-350 on bench. In this 10 week program I went from 350-375. A 25 pound PR. Just bought squat specialization. Absolutely love these programs
Sam (verified owner) –
This program is great it took me from a 115 kg bench press to a 140kg bench press after kidney cancer surgery 25kg of 55lbs pr 😳 👍 👏 I couldn’t of hoped-for anything better
Tony Stark (verified owner) –
The program was very good and had me achieve my goal of a 315 lbs bench press. I enjoyed it. PR’d 25 lbs.
Mike Ramirez (verified owner) –
Fucking loved this program. Hit a 20lb bench Pr at about the same body weight. Only thing I would change is some higher rpe/percentage work on squat/deadlift.
Joey (verified owner) –
Started after a meet in which I paused 295 lbs. Program went really well, noticed significant upper body changes. However, around week 8 I strained my pec. Took 2 weeks off and hit a PR of 353 lbs touch and go.
Highly recommend. And if you’re worried about not being able to do everything, don’t be so hard on yourself. Do what you can with what you’re given. I didn’t do squats or deads at all given my work schedule and family priorities.
Esteban flores (verified owner) –
Super easy to use, video gives basic understanding of program. 4 weeks through and can easily rep old max.
walton (verified owner) –
the fact that it wasn’t like bench only and it had squat and deadlift at maintenence, that took the guess work of programming those in. The program it self was very good, liked the built in deload. The one thing you guys should put in is a bench tutorial in the program. Got a 7.5kg PB here 🙂
pharrell Irwin (verified owner) –
The sstt bench program was tough but paid off with a 25 lbs bench pr. The 4x frequency was fun with a mix of comp bench and variants.
Luis Reid (verified owner) –
I put 15kg on my bench press with this program!! 10/10 for me.
Jayden-Lee (verified owner) –
decent overall. I made some good gains but I would like a 6 day a week split though
Erin L (verified owner) –
week 9 and just smoked a 10lbs lifetime pr on day 5 super excited to test in the upcoming week. The layout should be mentioned that it should be opened with excel or sheets cause I was getting errors in my sheets until I figured out what was going on. Like the bodybuilding work also triceps and back. A bench setup guide of bench great in the program with some cues.
Keaton (verified owner) –
Got me a 20kg pr of 142!
Nico buxton (verified owner) –
only thing is I expected a bit more bodybuilding movements in thise program, other than that my strength has really gone up!
Alexandre Ferron (verified owner) –
D Reyes (verified owner) –
I bought this program hoping for the best because my bench was stuck for over 10 months at 335lbs. And finally was able to push through that and bench 345lbs. The dup style approached seemed to really work for me with lighter volume days and some lower reps higher intensities days with some bodybuilding. Definitely taking this sort of approach to my own programming going forward. Thanks again.
Imran (verified owner) –
overall a very solid program but it doesnt really help with form or anything like that. Once i started working on my form on my own i started to really see some decent results on it. It’s great for the price but I won’t mind paying an extra $10-15 for some form tips in a program like this one
Jamie Richard (verified owner) –
The customization part of the program is super cool; on my second go around of the program now and I love that I can progressively overload and switch up my assistence movements super easily. almost feels like a new program haha
JJ (verified owner) –
my right pec tends to flare up from time to time under a lot of bench volume. So what made this program a winner was being able to customize the program with the rating section that I could of drop my volume off to tolerable levels to make progress whilst keeping some intensity. Just finished the deload and supposed to hit some big volume prs this week.
Tj (verified owner) –
I put 35lbs on my paused bench. 2 and a half months quality training for $30 is great
Evie-Grace Francis (verified owner) –
Program works for girls as well i finally hit 125lbs with it. Might run this back but i’m hoping y’all drop another one of these that can take me to 135!
Kodi Nguyen (verified owner) –
4/5 used this to peak myself into a bench only meet, I was only 8 weeks out so I kina jumped into the program on week 3 and it was very rough at the start but I still managed an all time PB.
Jamel (verified owner) –
glad i stumbled across this one
Clinton (verified owner) –
My second time running this program and it got me to a 405 bench! i started at 350 before my first go round
Kaylum Stokes (verified owner) –
one of my favorite programs i’ve ran, I was stuck at 290 for a few months and this helped me break that plateau
Gage Hughes (verified owner) –
This is the 3rd program i’ve got here, I did not start it yet but I love the DUP style of programming. The layout and structure of the spreadsheet great as well, easily to follow
Gurdeep (verified owner) –
Pretty solid prorgram i’m only in week 3 but I really like that you guys included squat and deadlift work!
Zachery Berry (verified owner) –
I had to come and leave a review after the customer service i got. The team was super quick to respond to my emails. Porgram is super sweet too