Bench 300: Your 12-Week Plan | Bodybuilding.com

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Workout Details

Fitness level:	Intermediate
Equipment needed:	Minimal Equipment

Plan Details

Category:	Build muscle
Videos:	0
Nutrition plan:	No
Supplement plan:	No
Mobile app:	No

Periodized Programming

ONE WORKOUT PER WEEK / 45-60 MIN. WORKOUT

Move from 225 for a few reps to a solid, smooth 300 with no guessing and no complex math involved. Each weight for each rep is laid out for you!

Essential Accessory Moves

BUILD A CHEST AS STRONG AS IT LOOKS

Don't do too little, or just as bad, too much. Just do what the plan says, and you'll build an iron shield that'll move a heavy barbell with ease!

Warm-up and Mobility

NON-EQUIPMENT SPECIFIC / PATTERN-BASED TRAINING

What keeps most people from hitting ambitious strength goals? Injury, terrible warm-ups, and a lack of mobility. This fast, effective mobility plan will have you getting more functional as you get stronger!

Success Stories

See What Others Have Achieved

Bench 300 has already changed thousands of lives. Here's what those who followed this program have to say.

jpilkey

Just finished this program. All I have to say is "Amazing." It is like this program was designed for my body. I was able to bench 225 for 5-6 reps when I started. I put up exactly 305 in 12 weeks.

sspires90

This program was crazy. I've never gained this much this fast. When I started the program I was only maxing 245. 55 pounds gained is ridiculous.

rkaloostian

I am at week 11 and at my past workout I got 300 for 3 reps, easy. It is an excellent program that works because it confuses the body with flat bench, incline and dumbbells, and mixes up the weights. I had been stuck at 275 for many years after getting 320 back in my college days.

jpilkey

Just finished this program. All I have to say is "Amazing." It is like this program was designed for my body. I was able to bench 225 for 5-6 reps when I started. I put up exactly 305 in 12 weeks.