Bench Maniac
Six days of bench variations for the bro who measures life by their bench max. Your chest will need its own postal code by the end of this.
Who it's for
A 6-day advanced program with extra work for chest and triceps: 19 exercises across 6 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
6 sessions. Primary lifts are marked; they get the freshest effort.
Day 1
Competition Bench
Max effort bench
Day 2
Back Support
Back and biceps
Day 3
Incline Day
Upper chest focus
Day 4
Legs
Lower maintenance
Day 5
Volume Bench
Bench volume work
Day 6
Speed Bench
Dynamic effort
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 | 31.5 | Excessive |
| Triceps | 22.5 | Excessive |
| Shoulders | 13.5 | Optimal |
| Glutes | 9 | Moderate |
| Back | 7.5 | Maintenance |
| Biceps | 6 | Moderate |
| Hamstrings | 6 | Moderate |
| Lats | 6 | Maintenance |
| Quadriceps | 6 | Maintenance |
| Abs | 1.5 | Maintenance |
| Traps | 1.5 | Maintenance |
Similar programs
Run this program free.
Start Bench Maniac in Swole.fit and the app plans every session: weights, reps in reserve, weekly sets and the deload.