Bench Bro
For those who measure their worth by their bench press. Four days of strategic chest annihilation. Your pecs will need their own postal code.
Who it's for
A 4-day intermediate program with extra work for chest and triceps: 17 exercises across 4 sessions a week.
Focus muscles: Chest, Triceps. Run it as a mesocycle and Swole.fit sets the weights, adds sets as the weeks build and schedules the deload.
The week
4 sessions. Primary lifts are marked; they get the freshest effort.
Day 1
Bench Day
Heavy bench focus
Day 2
Back & Legs
Non-chest work
Day 3
Chest Volume
High volume chest
Day 4
Upper Support
Supporting work
Weekly sets per muscle
Starting volume with 3 sets per exercise. Helpers count as half a set. The app adds sets from here as the cycle builds.
| Muscle | Sets | Zone |
|---|---|---|
| Chest | 28.5 | Excessive |
| Triceps | 19.5 | High |
| Shoulders | 18 | Optimal |
| Back | 10.5 | Moderate |
| Glutes | 6 | Moderate |
| Lats | 6 | Maintenance |
| Hamstrings | 4.5 | Maintenance |
| Quadriceps | 4.5 | Maintenance |
| Traps | 4.5 | Maintenance |
| Biceps | 3 | Maintenance |
| Abs | 1.5 | Maintenance |
Similar programs
Run this program free.
Start Bench Bro in Swole.fit and the app plans every session: weights, reps in reserve, weekly sets and the deload.