With the Bigger Bench Program you will receive a fully laid out workout routine built to strengthen your bench press and increase your numbers. The Bigger Bench Program is built around training the bench press and its variations, 2 days a week for 12 weeks. Included in this program are instructions, tips, and videos for each exercise.
During this training allow yourself two full days in between each training session. As for the rest of your training protocol, keep in mind that any intense upper body training sessions directly preceding the days in this program can and will negatively affect your performance so plan your week out accordingly.