The Grand Gorilla Bench


Summary of the Grand Gorilla Bench Program

  • 12 Weeks
  • 3X/Week Training
  • 3X Bench
  • Emphasis on specific strength in the Bench Press
  • Medium Deload Every 4th Week
  • Macrocycle: Powerlifting Meet Prep
    Mesocycles: General Strength/Specific Strength/Peaking
    Microcyles: 4 weeks of Volume Accumulated Strength, 4 weeks of Pure Strength, 4 weeks of Peak Power and Taper

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