Swimhack's 12 Week Bench Press Program

This program is structured to enhance bench press performance over a 12-week period, utilizing progressive training methods with varying board heights and grip widths to optimize strength gains. The plan includes detailed weekly instructions, outlining percentages of 1-rep max (1RM), prescribed sets, and repetitions, with supplementary exercises such as Close Grip Bench Press, Incline Dumbbell Press, Dumbbell Rows, Overhead Press, Tricep Pushdowns, and Lat Pull Downs to complement core bench training.