How I Program Bench Press: The ULTIMATE Guide for Every Level of Lifter
Sebastian Oreb
38,561 views
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: Instagram: australianstrengthcoach
20 Comments
Your videos are a huge inspiration and help to me and many other Koreans. There are so many people here who want to learn training methods from a great coach like you! 💪
I was wondering if I could get your permission to re-upload your YouTube videos with Korean subtitles that I create myself. I will not monetize the videos and will clearly credit the original source. 🙏
If you allow this, it would be a great opportunity for more people in Korea to access your excellent knowledge and experience. I know you're busy, but I would greatly appreciate a positive response. Thank you so much! 😊
How I Program Bench Press: The ULTIMATE Guide for Every Level of Lifter
Sebastian Oreb
38,561 views
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: Instagram: australianstrengthcoach