{"product_id":"the-bench","title":"The Bench: 12-Week Bench Specialisation","description":"\u003cp\u003eThe bench press twice a week, plus two light sets on leg day, because the bench responds to frequency.\u003c\/p\u003e\u003cp\u003eDay one works up to one top set of three to five, then two back-off sets. Day two is four sets of three to five with a paused rep, at a weight you would never miss. Day three is lower body with two light paused bench sets, written as technique work rather than a third hard day. Pins set at chest height or a spotter on every heavy set, and no max test anywhere in the twelve weeks.\u003c\/p\u003e\u003cp\u003e36 sessions, 240 exercise entries. The sibling of The Squat, with the same shape and the same effort language.\u003c\/p\u003e\u003cp\u003e12 weeks · 3 days\/week · 36 sessions · 240 exercise entries · Full gym with a pin rack or a spotter\u003c\/p\u003e","brand":"Programmd","offers":[{"title":"Default Title","offer_id":45937892130995,"sku":null,"price":69.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0763\/1405\/0739\/files\/bench-12-week-cover_27b64d2d-0bdb-42df-9794-95ba33ecdcb2.jpg?v=1788350505","url":"https:\/\/programmd.co\/products\/the-bench","provider":"Programmd.","version":"1.0","type":"link"}