Bench Press Volume Phase — 4-Week Challenge
Lock in four structured weeks of heavy benching, clear rules, and real stakes. This block is built for lifters who already train consistently and are ready to put numbers on the board instead of just “going to the gym.”
What this challenge is
This is a focused four-week bench press block designed to drive measurable progress in either your one-rep max or total weekly volume. You’ll follow a simple, repeatable structure with percentage-based work, clear rest times, and defined test days so there’s no guesswork and no “freestyling.”
You’re not competing with influencers or powerlifting elites — you’re competing against the version of you from Week 1. If you follow the rules and hit the required check-ins, your buy-in stays safe and you get a real shot at the prize pool.
How it works
- Week 0 (Baseline): Submit a video of your current bench 1RM or a top set of 5–8 reps at RPE 8. This is your baseline.
- Weeks 1–3 (Work Block): Follow the prescribed sessions (main bench work + accessory movements). Log each session inside the app and upload form videos when requested.
- Week 4 (Test Week): You’ll either test a new 1RM or repeat your baseline rep test with more weight or more clean reps.
- Winners Paid Out: Lifters who meet the completion rules and hit the improvement target share the pot after MWYMI’s platform fee is deducted.
What you must do to “count”
- Complete at least 75% of required sessions. That means a minimum of 9 out of 12 bench sessions logged with weights and reps.
- Submit baseline and test videos. Both must be clearly filmed, show full range of motion, and be uploaded by the stated deadlines.
- No sandbagging. Baseline effort must be a genuine RPE 8 or higher. Obvious sandbagging may disqualify you from the prize pool at MWYMI’s discretion.
- Follow safety guidelines. Use a spotter when necessary, clips on the bar, and respect gym rules. Unsafe lifting can result in removal from the challenge.
- Improvement target: To qualify as a “winner,” you must show either a +10% increase in estimated 1RM or a clear volume PR at the same RPE compared to your baseline.
- Honesty policy. Fake logs, altered videos, or mis-reported numbers are grounds for removal and forfeiture of eligibility for future blocks.
What you need before you join
- Access to a commercial gym with a flat bench, barbell, and plates.
- Ability to train at least 3 days per week for the full 4 weeks.
- A phone capable of recording and uploading basic lifting videos.
- No current shoulder, elbow, or chest injuries that make barbell benching unsafe. Always clear heavy training with your doctor if you’re unsure.
If you read all of this and thought, “I’ve been coasting on the same numbers for way too long,” this block is built for you.