Bench Lab by Cole

Look, these programs suck. You’re going to be in pain. There’s a very real chance you’ll end up walking home like a T-Rex with your arms glued to your sides - it just comes with the territory.

For the love of god, don’t be cocky with your numbers. If you hit 405 two years ago, you cannot claim 405 as your current training max. Don't do it. I promise that even if you low ball it and start at 375, you can always adjust later. If you’re feeling like a beast by week 4 or 5, just bump your PEAK_MAX to 395 and see how that moves.

Then, on your final day, set the TEST_MAX to 405 and just go through the warm ups. If you’re advanced enough to even be looking at a program like this, you’ll know by the time you finish warming up whether 405 is actually going to move or not. Trust your gut, not your ego.

This is a 6-week bench program calculator that generates your full block and warmups from a few inputs.

• Weeks 1-3: 4 bench days per week using set %’s, plus a weekly +lbs increase applied to the main days

• Week 4: a built-in deload to drop fatigue and keep things moving

• Week 5: a short peak (top single + backoffs + singles)

• Week 6: test day warmups and a planned attempt

It’s meant to be run off a conservative training max, then you can optionally “upgrade” Week 5 and Week 6 using PEAK_MAX / TEST_MAX if you’re feeling better than your starting TM

1. Training Max (TM): pick a conservative number you can hit clean. If you want the block to feel smoother, go lower.

2. Weekly Increase (lbs): how much gets added to each Week 1-3 main day (+0 / +5 / +10 style).

3. Round To (lbs): rounds every working weight to match your plates (ex: 2.5 or 5).

Optional:

• PEAK_MAX (Week 5 basis): if your TM was conservative but you’re stronger by Week 5, set this so peak week is based on “current strength.”

• TEST_MAX (Week 6 basis): sets your test-day warmups (and the 100% attempt) around a specific goal number.

Then just follow the table and check off each day as you complete it - checkmarks save automatically.

1. Brand new lifters who don’t have consistent bench technique yet (you’ll get more out of basic linear progress first).

2. Anyone who can’t commit to the schedule (Weeks 1-3 are 4 bench days/week).

3. If you’re currently dealing with bench-related pain (shoulder/elbow/wrist) or you know higher bench frequency flares it up.

4. People who tend to max out or grind reps no matter what the plan says — this block works best with clean reps and leaving something in the tank.

5. If your recovery is already trash (sleep, food, stress) and you’re not willing to clean that up a bit.

6. Anyone who’s trying to push every lift at once (this is best when bench is the priority for 6 weeks).

1. Anyone who wants to prioritize their bench for 6 weeks and actually see it move.

2. Lifters who already have a solid “bench groove” and can hit clean reps without turning every set into a max.

3. People who like high bench frequency (Weeks 1-3 are 4 days/week) and recover decently from it.

4. Anyone who wants a plan that’s already laid out: weights, %’s, weekly increases, and warmups done for you.

5. Lifters who like being able to start conservative, then optionally “upgrade” the end:

   • PEAK_MAX to base Week 5 on current strength

   • TEST_MAX to aim Week 6 warmups/attempt at a specific goal

I’m Cole. I’m obsessed with benching - it’s the main lift I actually care about getting stronger at. I like simple tools that make training easier, so I build stuff like this instead of living in spreadsheets. 

Should I change my diet for this program?
Not necessarily. I’m not a dietitian or coach, so that part is on you. I’ve personally never had to change much to run it, but I am also on the heavier side.

Can I do other workouts?
Yes - just be smart with recovery. Avoid ANY pressing (overhead press, lots of pushups, heavy dips, etc.). The bench volume is already high, and your elbows/shoulders will thank you.

It feels too easy… can I just add 5 lbs this week?
Don’t. The first 1-2 weeks are supposed to feel smooth. Week 3 is where it starts to bite. Trust the plan, keep reps clean, and don’t let ego write checks your elbows can’t cash.

Do I have to do 4 days a week?
No. If you can’t do 4 days, run the days in order and spread them out.
Example: if you can only do Mon/Wed/Fri, do Day 1 / Day 2 / Day 3, then next Monday do Day 4, and keep rolling like that.

Can I run this program back to back?

I wouldn't recommend it, but you know your own body better than anyone. I have personally run the actual Smolov 4 times in a row with 2 weeks inbetween of rest and was fine.

What if I miss a day?

Dont double up. Keep going with the program. If you're feeling weaker, lower the weight by 5-10 lbs and throw in another set for good measure.