Sika Bench


Program Type: Stand Alone

Program Duration: 8 weeks

Program Goal: Improve your bench

Frequencey Per Week: Up 3 days per week

The definite bench only program from Sika Strength, it’s the Road To Anywhere but for your upper body. The program begins at a frequency of 2 sessions per week and ramps up to 3 sessions per week before a final max week. The program includes all necessary assistance work.  It can be ran alongside the other stand alone programs but choose wisely and reach out if you’re unsure as we’re always here to help.


How do I get my program?

Once you have purchased your program and entered your information you will be emailed your program in PDF form. You will recieve this email within 12 hours of your purchase.

Is there coaching included?

Anyone running one of our programs can join our Facebook coaching group. This group allows you to submit videos and questions for feedback twice a week, all of these are answered in video form by Eoin and Daire.

What do I do once I have finished my program?

Once you finish off tour block of training, you can email us with your new PB's and we will send you out an updated program for free. If you are running one of our continuous block programs, you should move onto the next block in the series.

Are the programs customised to my needs?

Each program will be tailored to your particular PB numbers, to ensure you are hitting appropriate weights at the correct point in the program.

Are the programs suitable for all levels of Athlete?

All athletes will be able to effectively run our programs, although, for beginners we would recommend running the beginner training block prior to proceeding.

What style of programming do these programs follow?

All of our programs follow a linear progression model, and overall we tend to recommend block periodisation for most of our long term programs.