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FREE BENCH PRESS PROGRAM BY MARK BELL. Get STronger in 30 Days with my 30 day program for bench. Build your bench with this 4 week bench press program, designed specifically to give you a more effective bench press and increase your bench press in just 30 days. You've probably wondered, "What program is best for increasing the bench press?". A study by Damush and Damush found that older adult women increased strength during an 8-week RBR training program. The program consisted of 2 training sessions per week. Seven 1-set exercises were performed at each session, each exercise was performed until a level of 4 was reached on the Borg Perceived Exertion Scale.
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