The program includes two separate 4-week blocks: a 5x per week (3x per week benching) conjugate-style volume accumulation phase, which emphasizes the importance of technical mastery and skill development, and a 4x per week (2x per week benching) peaking phase which will emphasize progressive overload leading into a new 1 rep max strength test in week 8.

Jeff Nippard’s Bench Press Specialization Program is designed for trainees who want to push their bench press strength to the limit. The training manual provides in-depth, heavily research based (with 30 scientific references included) descriptions of the program, including coaching cues developed over 13 years of training experience for every exercise.