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Workout Details

Work per week: 1
Fitness level: Intermediate
Equipment needed: Minimal Equipment

Plan Details

Category: Build muscle
Videos: 0
Nutrition plan: Yes
Supplement plan: Yes
Mobile app: No
Periodized Programming Periodized Programming icon

Periodized Programming


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!

Bench 300: Week 1

Warm-Up Circuit: 3 rounds, little rest between movements
10 reps
15-20 reps (pausing momentarily with chest on ground)
20-30 reps
5 reps with empty bar (rest 30-60 sec.) 5 reps with 135 pounds (rest 30-60 sec.) 5 reps with 185 pounds (rest 30-60 sec.)
5 reps with 225 pounds (rest 2-3 min.) 4 reps with 205 pounds (rest 2-3 min.) 5 reps with 185 pounds (rest 2-3 min.)
9 reps with 135 pounds (rest 2-3 min.) 8 reps with 115 pounds (rest 2-3 min.)
13 reps with no added weight 7 reps with no added weight
5 reps with 60 pounds 6 reps with 45 pounds 10 reps with 30 pounds

Essential Accessory Moves Essential Accessory Moves icon

Essential Accessory Moves


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 Warm-up and Mobility icon

Warm-up and Mobility


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 testimonial

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 testimonial

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 testimonial

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.

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