The Ultimate Bench Press Program

Week 1-2: Build a Solid Foundation

Day 1: Chest and Triceps

1. Bench Press: (3 x 5 reps) (warm-up with lighter weights first)
2. Incline Dumbbell Press: (3 x 8 reps)
3. Tricep Dips: (3 x 10 reps)
4. Push-Ups: (2 x max reps) (focus on form)

Day 2: Rest or Light Cardio

Day 3: Shoulders and Triceps

1. Overhead Barbell Press: (3 x 5 reps)
2. Dumbbell Lateral Raises: (3 x 10 reps)
3. Skull Crushers: (3 x 8 reps)
4. Push-Ups: (2 x max reps)

Day 4: Rest or Light Cardio

Day 5: Chest and Triceps

1. Bench Press: (4 x 3 reps) (gradually increase the weight)
2. Incline Dumbbell Press: (3 x 8 reps)
3. Tricep Dips: (3 x 10 reps)
4. Push-Ups: (2 x max reps)

Day 6: Rest or Light Cardio

Day 7: Rest

Week 3-4: Increasing Intensity

Day 1: Chest and Triceps

1. Bench Press: (4 x 5 reps) (increase weight from Week 1-2)
2. Incline Dumbbell Press: (3 x 8 reps)
3. Tricep Dips: (3 x 10 reps)
4. Push-Ups: (2 x max reps)

Day 2: Rest or Light Cardio

Day 3: Shoulders and Triceps

1. Overhead Barbell Press: (4 x 5 reps)
2. Dumbbell Lateral Raises: (3 x 10 reps)
3. Skull Crushers: (3 x 8 reps)
4. Push-Ups: (2 x max reps)

Day 4: Rest or Light Cardio

Day 5: Chest and Triceps

1. Bench Press: (5 x 3 reps) (increase weight from Week 1-2)
2. Incline Dumbbell Press: (3 x 8 reps)
3. Tricep Dips: (3 x 10 reps)
4. Push-Ups: (2 x max reps)

Day 6: Rest or Light Cardio

Day 7: Rest

Throughout this program:

1. Prioritize proper form over heavy weights to avoid injury.
2. Gradually increase the weights as you progress, but ensure you maintain good form.
3. Ensure you're getting adequate rest and nutrition to support muscle recovery and growth.
4. Stay hydrated and consider taking a quality pre-workout supplement for an extra energy boost.

After completing this 4-week program, you can cycle back to Weeks 1-2 with increased weights or explore other advanced training methods like pyramiding, drop sets, or incorporating bench press variations to continue your strength gains.