How I Program Bench Press: The ULTIMATE Guide for Every Level of Lifter

Work with me directly: https://taap.it/coachingyt People ask me how I went from benching 30kg for 8 reps (when I was 16) to a 240kg competition bench press. The answer isn't "train to failure every day." The answer is periodization. In this video, I am giving you my complete 16-week programming structure for free. This is the exact framework I use to build world-class strength while keeping my shoulders healthy. I break down the 4 distinct phases: Phase 1: Learn to Move (Weeks 1-4): Why I strip the weight back to the 5-6 rep range to refine technique before adding load. Phase 2: Hypertrophy (Weeks 5-8): How to use variation and higher volume (8-12 reps) to build the muscle mass necessary for a big bench. Phase 3: Strength (Weeks 9-12): Increasing specificity and moving into the 3-6 rep range. Phase 4: Peaking (Weeks 13-16): My exact tapering formula (going from 4x4 down to a heavy single) to smash a PR. I also take you through my own session featuring the Spoto Press—one of my favorite accessories for building lockout strength and deceleration control. CONNECT WITH ME: Instagram:   / australianstrengthcoach