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Big Benchas

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This program will help you develop all the necessary traits to be proficient bencher. 

In fact, the principles utilized in this program have lead to some of the amazing 20 and 30 lb bench PR's I've seen within my 2 week workshop groups

Point being, this program will get you strong! Don't let the fact that I rated this a beginner program fool you. This is more or less to speak to the fact that I feel like most lifters should start here

Get back 2 basics so you can continue to level up through our program tiers

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12 Week Beginner Bench Program

Block 1

Block 2

Block 3

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12 Week Intermediate Full Power Program

This program is solely for "beginner" trainees, but it lays the foundation for the type of powerlifting training that will build into our more advanced full power options

This is a fantastic and effective start point for the majority of powerlifters running our programming for the first time. I'd recommend starting here and progressing to intermediate after

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12 Week Beginner Full Power 

This is a follow up from our intermediate full power program. Increased volume and frequency to really drive your results. It is recommended to have previously done the beginner or intermediate level before using this program. Message me directly for modifications on how you can taper the last block for meet peaking purposes!

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12 Week Advanced Full Power Program

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Cerberus 15 Week Shirted Benching System

Block 1 (Weeks 1-3)

Block 2 (Weeks 4-6) 

Block 3 (Weeks 7-9)  

Block 4 (Weeks 10-12)   

Block 5 (Weeks 13-15) Meet Peak

If you've completed Back 2 Basics, we should have a good technical foundation of the bench press now It's time to turn things up a notch! 

Enter this 12 week "Battle Ready" bench program! This was designed to take the skills learned in phase 1 and turn you into a bench freak.

More volume, more variation, more results. I'd be surprised if your bench doesn't absolutely skyrocket after 12 weeks!

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12 Week Intermediate Bench Program 

Athletes have added over 20 lbs to their bench on numerous occasions with the use of this 2 week bench program. This can be utilized alongside your squat and deadlift training

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2 Week Bench Peak

2 Week Workshop