This is the Heavy Bench workout from the Powerlifting Program plan. It trains Chest and Triceps across 4 exercises, and takes roughly 64 to 79 minutes.
You open with Barbell Bench Press while you are freshest, then work down the list. Most sets sit in lower reps for strength. Rest 3 to 5 minutes on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Barbell Bench Press | 5 × 3 |
 Close-Grip Barbell Bench Press | 3 × 5 |
 Dumbbell Incline Press | 3 × 8 |
 Cable Tricep Pushdown | 3 × 12 |
