! DANIEL RYJOV | FREE BENCH PROGRAM

PROGRAM BY DANIEL RYJOV (660LB BENCH)

EDITED BY KHEYCIE R.

THIS IS AN 18 WEEK 3-DAY BENCH PROGRAM, WITH AN ADDED DELOAD WEEK. IT IS ONE COMP BENCH DAY, ONE SEATED OH PRESS DAY AND ONE BACK DAY. IT PEAKS TOWARDS THE END FOR A NEW MAX.

THIS PROGRAM IS SUITABLE FOR ALL LEVELS OF ATHLETES (BEGINNER, INTER, ELITE, ETC) 

IF YOU HAVE ANY ADDITIONAL QUESTIONS, REACH OUT TO @DANIELRYJOV ON INSTAGRAM

FOLLOW @DANIELRYJOV ON INSTAGRAM AND TIKTOK FOR MORE 

Instructions:

1) You will receive access to an excel file of 'DANIEL RYJOV | BENCH PROGRAM'. Save the file to your Google Drive, and then open in your Google Sheets app.

2) From there, you can enter your max at the top and the program numbers will automatically be calculated for you.

- If you have any questions, feel free to email DanielRyjov@gmail.com!