mh3 TRAINING
8-Week Bench Press Program
Build a bigger bench. Every set and weight calculated for you.
179 AEDfor 8 weeks · cancel anytime
Renews every 8 weeks at 179 AED + VAT so your next block is ready the day you finish. We email you before every renewal and you can cancel anytime from your profile in one tap.
Build your week
Set it up the way you train. Your plan adapts to your days, your focus and your numbers.
Primary focus
The lift your plan is built around. SBD trains squat, bench and deadlift together.
How many days a week?
Which days?
3 selectedExperience
About you
What can you train with?
What are you training for?
Returning from injury, or managing a niggle? (optional)
Your numbers
optional, but makes your plan exactNot sure yet? Leave blank, you can set them in your first session.
Training towards a date?
optionalA race, a meet, a season start. Your plan gets built to peak for it.
Anything else we should know?
optionalYour Week
WEEK 1 PREVIEWMonHeavy BenchBench Press · 5×6 · +3 more
WedVolume & ShouldersOverhead Press · 4×6 · +3 more
FriSpeed & BackBench Press · 4×3 · +3 more
Add your numbers above to see your exact starting weights here.