Critical Bench
Critical Bench is a 10-week program geared towards increasing your bench press PR. I was following this program over three years ago. Workouts are divided into 5-day splits where each day focuses on a different body part. Mondays are your bench days and you’ll be incorporating negatives and lower/upper half reps to help increase the amount you can bench. The workouts on other days follow your typical bodybuilder, hypertrophy template (high volume, lower weight).
If you’re looking to increase your bench press, the program works. My 1 rep max went from 235 to 285 while following the program. The hypertrophy workouts combined with a low-carb diet definitely got me lean and jacked. I’ve probably looked my best in terms of aesthetics while following Critical Bench.
The downside is that while your bench press will definitely go up, you won’t see much in strength gains in other lifts like your squat, press, or deadlift.
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