An 18-week prep focused entirely on the bench press. No competition squat or deadlift — all energy going into a single strike. 4 days per week. Inspired by Boris Sheiko's methodology.
By Gravity Room
Program weeks (relative)
| Set | Kg | Reps | Tgt. | |
|---|---|---|---|---|
| W1 | 10 | 3 | ||
| W2 | 12.5 | 3 | ||
| 1 | 15 | 3 | ||
| 2 | 15 | 3 | ||
| 3 | 15 | 3 | ||
| 4 | 15 | 3 | ||
| 5 | 15 | 3 |
| Set | Kg | Reps | Tgt. | |
|---|---|---|---|---|
| 1 | — | 8 | ||
| 2 | — | 8 | ||
| 3 | — | 8 | ||
| 4 | — | 8 | ||
| 5 | — | 8 |
| Set | Kg | Reps | Tgt. | |
|---|---|---|---|---|
| 1 | — | 6 | ||
| 2 | — | 6 | ||
| 3 | — | 6 | ||
| 4 | — | 6 | ||
| 5 | — | 6 |
| Set | Kg | Reps | Tgt. | |
|---|---|---|---|---|
| 1 | — | 6 | ||
| 2 | — | 6 | ||
| 3 | — | 6 | ||
| 4 | — | 6 | ||
| 5 | — | 6 |
| Set | Kg | Reps | Tgt. | |
|---|---|---|---|---|
| 1 | — | 10 | ||
| 2 | — | 10 | ||
| 3 | — | 10 |
It runs for 18 weeks at 4 training days per week, focused exclusively on the bench press.
No. It is a bench-press-only specialization with no competition squat or deadlift; all sessions center on the bench press.
It is a powerlifting program for lifters who want to peak their bench press, inspired by Boris Sheiko's bench-only methodology.
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