You bench every week.

You add more sets, try different accessories, and occasionally test a heavy single.

But the number on the bar barely changes.

You need a structured system that tells you:

• How heavy to train
• How much volume you need
• Which supporting muscles to strengthen
• When to increase your working max

A 4-week structured strength program to help you build toward your first 220 lb bench press - with progressive loading, smart volume, and a built-in progress test.