Program
Bench Press Program (Men 35+)
An 8-week bench press focused hypertrophy program for beginner to intermediate men over 35 using a 4-day split. Designed to build pressing strength and chest size through a planned volume ramp, high-quality compounds, targeted upper-body accessory work, balanced lower-body training, and smart fatigue management, while maintaining full-body muscle development across the entire program.
Program schedule
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Week 1Preview
4 workouts
Week 1Preview
4 workouts
Day 1 - Upper A5 exercises
Bench Press2 sets
2 sets
Iso-Lateral Chest Supported Row3 sets
3 sets
Machine Chest Fly2 sets
2 sets
Triceps Pushdown2 sets
2 sets
Lateral Raise2 sets
2 sets
Day 2 - Lower5 exercises
Bulgarian Split Squat2 sets
2 sets
Romanian Deadlift (RDL)2 sets
2 sets
Goblet Squat2 sets
2 sets
Leg Extension2 sets
2 sets
Standing Calf Raise Machine2 sets
2 sets
Day 3 - Upper B5 exercises
Incline Dumbbell Bench Press2 sets
2 sets
Lat Pulldown3 sets
3 sets
Seated Face Pull2 sets
2 sets
Cable Triceps Extension2 sets
2 sets
Hammer Curl2 sets
2 sets
Day 4 - Full Body5 exercises
Pause Bench Press2 sets
2 sets
Dumbbell Romanian Deadlift (RDL)2 sets
2 sets
Inverted Row3 sets
3 sets
Dumbbell Walking Lunge2 sets
2 sets
Seated Calf Raise2 sets
2 sets
Week 2Preview
4 workouts
Week 2Preview
4 workouts
Day 1 - Upper A5 exercises
Bench Press3 sets
3 sets
Iso-Lateral Chest Supported Row4 sets
4 sets
Machine Chest Fly2 sets
2 sets
Triceps Pushdown2 sets
2 sets
Lateral Raise3 sets
3 sets
Day 2 - Lower5 exercises
Bulgarian Split Squat3 sets
3 sets
Romanian Deadlift (RDL)2 sets
2 sets
Goblet Squat2 sets
2 sets
Leg Extension2 sets
2 sets
Standing Calf Raise Machine2 sets
2 sets
Day 3 - Upper B5 exercises
Incline Dumbbell Bench Press2 sets
2 sets
Lat Pulldown4 sets
4 sets
Seated Face Pull3 sets
3 sets
Cable Triceps Extension3 sets
3 sets
Hammer Curl3 sets
3 sets
Day 4 - Full Body5 exercises
Pause Bench Press3 sets
3 sets
Dumbbell Romanian Deadlift (RDL)2 sets
2 sets
Inverted Row3 sets
3 sets
Dumbbell Walking Lunge2 sets
2 sets
Seated Calf Raise2 sets
2 sets
Week 3Preview
4 workouts
Week 3Preview
4 workouts
Day 1 - Upper A5 exercises
Bench Press3 sets
3 sets
Iso-Lateral Chest Supported Row4 sets
4 sets
Machine Chest Fly3 sets
3 sets
Triceps Pushdown2 sets
2 sets
Lateral Raise3 sets
3 sets
Day 2 - Lower5 exercises
Bulgarian Split Squat3 sets
3 sets
Romanian Deadlift (RDL)3 sets
3 sets
Goblet Squat2 sets
2 sets
Leg Extension2 sets
2 sets
Standing Calf Raise Machine2 sets
2 sets
Day 3 - Upper B5 exercises
Incline Dumbbell Bench Press2 sets
2 sets
Lat Pulldown4 sets
4 sets
Seated Face Pull4 sets
4 sets
Cable Triceps Extension3 sets
3 sets
Hammer Curl3 sets
3 sets
Day 4 - Full Body5 exercises
Pause Bench Press3 sets
3 sets
Dumbbell Romanian Deadlift (RDL)2 sets
2 sets
Inverted Row4 sets
4 sets
Dumbbell Walking Lunge3 sets
3 sets
Seated Calf Raise3 sets
3 sets
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