Bench, Bench, Bench

Take your bench press performance further with this exclusive bench training system, developed by Strength Shop athlete Lisa Schaake, head coach at LisaSchaakeCoaching.

Designed to improve strength, technique, and long-term progression, this product includes two structured bench press training plans, allowing you to choose the right level based on your experience and goals.

What’s Included

Bench Training Plan – Basic

The ideal starting point for lifters who want a clear, structured approach to improving their bench press.

Focus on solid bench press technique
Logical weekly structure with supporting upper-body work
Easy-to-follow loading and exercise selection
Perfect for building a strong foundation and consistency

Best for:
Lifters who want a straightforward bench-focused plan without complex autoregulation.

Bench Training Plan 2.0

An advanced, performance-oriented plan built for lifters who want to push new personal bests.

RIR-based load management for smarter intensity control
Clearly defined phases: intro, build, maintenance, peak & deload
Includes tempo work, paused reps, and Ballista Bench variations
Optimized for long-term progression and recovery

Best for:
Experienced lifters who want precise programming and measurable progress.

Expert Guidance Included

Both plans are backed by Lisa’s coaching expertise and come with clear explanations on:

Training frequency & session order
Load adjustments based on daily performance
How to integrate lower-body training
How to repeat or restart the plan intelligently

Plus, don’t miss Lisa’s bench press progression blog post, where she shares practical insights and explains why tools like the Ballista play a key role in her coaching approach.

Ready to start?
Choose your plan, trust the process, and build a stronger bench—step by step.

FAQs

Which language is the plan?
The plan is in English and German. You will receive both versions.

Do I need additional equipment?
You’ll need a Ballista and a cable tower. If you train in a home gym, you can replace the assistance work with a resistance band.

How many training sessions are in the plan?
Recommended training days are Monday, Tuesday, Thursday, and Saturday.

Can sessions be swapped?
No—follow the given order, as the workload is carefully coordinated.

Can I use this plan for three training days a week?
Yes. Remove Session 1 or 3 and add an extra bench press set to the remaining session.

How do I integrate lower body training?
This plan focuses on the upper body. Add lower body training carefully to avoid excessive fatigue.

Can I repeat this plan?
Yes—add a build-up phase afterward (e.g., hypertrophy) to improve recovery and help prevent overreaching.

What if I get sick during the plan?
After a short illness, repeat the last week before continuing. For longer interruptions, restart the plan.

💡 This is a digital product and excluded from returns. The download link is provided immediately after purchase.

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