Want to take your bench press to the next level as an intermediate lifter?  We've got just the program for you - with wave progression! \uD83C\uDF0A \n\nThis technique allows you to gradually increase your strength over time, pushing past your limits and avoiding those pesky plateaus. And with just two bench press-focused workouts per week, you'll have plenty of time to recover and rebuild those muscles.\n\nSo how does wave progression work? \uD83E\uDD14\nIt's simple - you start with 75% of your 1RM in the first week, and gradually increase the weight in rising and falling waves. \n\nFor example, let's say your 1RM for the bench press is 200 pounds. In the first week, you might start with 150 pounds for your heavy workout on Monday, and 140 pounds for your medium workout on Thursday. \n\nThen, you'll increase the weight by 5 pounds each week for the heavy and medium workouts. By the end of the fourth week, you'll be lifting even heavier weights and making some serious gains. Don't forget to take a deload week in between to give your muscles a chance to rest and recover.\n\nIf you're looking to take your bench press to the next level, it's important to keep these three things in mind:\n\n\uD83D\uDC49 First, make sure you're planning your progress according to noticeable strength gains from week to week. Don't just focus on improving from one workout to the next, but aim to make steady progress over time.\n\n\uD83D\uDC49 Second, consider increasing your training volume slightly. Don't make drastic changes, but try adding a little more weight or an extra set to your bench press routine and see how your strength reacts.\n\n\uD83D\uDC49 And remember, progress takes time and \nconsistency is key. Stick with it and you'll be amazed at what you can achieve. So what are you waiting for? Start incorporating these tips into your bench press training today and watch as you crush your goals! \uD83D\uDCAA\n\n\uD83D\uDCC6 Here's what your week could look like:\nMonday: Heavy Workout\nTuesday: Rest \nWednesday: Rest\nThursday: Medium Workout\nFriday: Rest\nSaturday: Rest \nSunday: Rest\n\nGet ready to ride the waves of progress! With dedication, consistency, and hard work, you'll be surprised at the strength gains you can make in just a few weeks. So why wait? Start the wave progression program today and take your bench press to the next level! \uD83C\uDF0A\uD83D\uDCAA

Intermediate Bench Press Program

Woarkout A (Heavy)

Bench Press

Fly

Barbell Lying Triceps Extension Skull Crusher

Dumbbell One Arm Bent-over Row

Woarkout B (Medium)

Bench Press

Fly

Barbell Lying Triceps Extension Skull Crusher

Dumbbell One Arm Bent-over Row