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Proving Grounds Athletic is a strength training, fitness, workout tracking, programs, and online coaching app for structured athletic development.

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PROVING GROUNDS ATHLETIC

Plateau Breaker: Bench Press Edition isn’t a maintenance program and it’s definitely not about going through the motions. It’s built for lifters who are done being stuck, not because they’re weak, but because their current training stimulus has stopped working.

This is a 4-week, high-volume bench specialization block, training 4 days per week, designed to turn stalled progress into real momentum. If your bench has been hovering at the same numbers, missing lifts you know you’re capable of, or feeling strong without seeing it translate to the bar, this block is built to change that.

Across four weeks, you’ll accumulate meaningful bench-specific work, reinforce efficient technique through high volume repetition of the movement, and build tolerance to heavier loads, setting you up to hit numbers that once felt just out of reach.

This isn’t a long-term grind. It’s a short, aggressive push designed to break through your plateau, re-sensitize your bench to progress, and remind you what forward momentum feels like.

Designed for an Ideal Training Schedule = 
Monday, Wednesday, Friday, Saturday
or
Tuesday, Thursday, Saturday, Sunday

Alternative training day variations may also be suitable, providing you allocate suitable recovery time between training sessions.

If you’re ready to commit, load the bar, and earn your next bench PR, this is your block.

Disclaimer: Participants are responsible for training in a safe environment using appropriate equipment and spotters where necessary. If any prescribed percentages exceed your current capabilities, adjust your 1RM in the exercise library accordingly. If an exercise or equipment is unavailable, simply swap the exercise with a variation of that movement. Results may vary from person to person. For personalized guidance, we recommend joining our online coaching service.

Plateau Breaker

Bench Press

Powerlifting

High Volume

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Plateau Breaker - Bench Press Edition (4 Days)

A 4-week, high-volume bench specialization block designed to break plateaus, rebuild momentum, and set you up for your next PR.

Plateau Breakers: Bench Press Only Version 1#

Plateau Breaker: Bench Press Edition isn’t a maintenance program and it’s definitely not about going through the motions. It’s built for lifters who are done being stuck, not because they’re weak, but because their current training stimulus has stopped working.

This is a 4-week, high-volume bench specialization block, training 3 days per week, designed to turn stalled progress into real momentum. If your bench has been hovering at the same numbers, missing lifts you know you’re capable of, or feeling strong without seeing it translate to the bar, this block is built to change that.

Across four weeks, you’ll accumulate meaningful bench-specific work, reinforce efficient technique through high volume repetition of the movement, and build tolerance to heavier loads, setting you up to hit numbers that once felt just out of reach.

This isn’t a long-term grind. It’s a short, aggressive push designed to break through your plateau, re-sensitize your bench to progress, and remind you what forward momentum feels like.

Designed for an Ideal Training Schedule = 

Monday, Wednesday, Saturday
or
Tuesday, Thursday, Sunday

Alternative training day variations may also be suitable, providing you allocate suitable recovery time between training sessions.

If you’re ready to commit, load the bar, and earn your next bench PR, this is your block.

Disclaimer: Participants are responsible for training in a safe environment using appropriate equipment and spotters where necessary. If any prescribed percentages exceed your current capabilities, adjust your 1RM in the exercise library accordingly. If an exercise or equipment is unavailable, simply swap the exercise with a variation of that movement. Results may vary from person to person. For personalized guidance, we recommend joining our online coaching service.

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Plateau Breaker - Bench Press Edition (3 Days)

Plateau Breaker: Bench Press Edition isn’t a maintenance program and it’s definitely not about going through the motions. It’s built for lifters who are done being stuck, not because they’re weak, but because their current training stimulus has stopped working.

This is a 7-week, high-volume bench specialization block, although less aggressive as the 3 & 4 day variations, you will be training 2 days per week, designed to turn stalled progress into real momentum. If your bench has been hovering at the same numbers, missing lifts you know you’re capable of, or feeling strong without seeing it translate to the bar, this block is built to change that.

Across Seven weeks, you’ll accumulate meaningful bench-specific work, reinforce efficient technique through high volume repetition of the movement, and build tolerance to heavier loads, setting you up to hit numbers that once felt just out of reach.

This isn’t a long-term grind. It’s a short, aggressive push designed to break through your plateau, re-sensitize your bench to progress, and remind you what forward momentum feels like.

Allocate sufficient recovery between your training sessions.

If you’re ready to commit, load the bar, and earn your next bench PR, this is your block.

Disclaimer: Participants are responsible for training in a safe environment using appropriate equipment and spotters where necessary. If any prescribed percentages exceed your current capabilities, adjust your 1RM in the exercise library accordingly. If an exercise or equipment is unavailable, simply swap the exercise with a variation of that movement. Results may vary from person to person. For personalized guidance, we recommend joining our online coaching service.

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Plateau Breaker - Bench Press Edition (2 Days)

A 7-week, high-volume bench specialization block designed to break plateaus, rebuild momentum, and set you up for your next PR.

Plateau Breaker: Bench Press Edition (SBD Version) isn’t a maintenance program—and it’s not about going through the motions. It’s built for lifters who are done being stuck, not because they’re weak, but because their current training stimulus has stopped working.

This is a 4-week, high-volume bench specialization block, training 6 days per week, designed for SBD lifters who want to push their bench forward without letting squat and deadlift fall behind. If your bench has been hovering at the same numbers, missing lifts you know you’re capable of, or feeling strong without seeing it translate to the bar, this block is built to change that.

Bench press remains the clear priority, trained 4 days per week with focused variation, repetition, and exposure to meaningful loading. Alongside this, 2 lower-body accessory days are included to support squat and deadlift development, reinforce technical efficiency, and maintain lower-body strength—without compromising bench recovery or performance.

Across four weeks, you’ll accumulate serious bench-specific volume, refine execution through repeated exposure, and build tolerance to heavier loads. At the same time, your squat and deadlift stay primed, balanced, and ready to convert strength when you return to a more traditional SBD split.

This isn’t a long-term grind. It’s a short, aggressive bench-focused push, designed to break through plateaus, re-sensitize your bench to progress, and keep you progressing as a complete powerlifter.

If you’re ready to commit to six purposeful training days, load the bar, and earn your next bench PR—this is your block.

Disclaimer: Participants are responsible for training in a safe environment using appropriate equipment and spotters where necessary. If any prescribed percentages exceed your current capabilities, adjust your 1RM in the exercise library accordingly. If an exercise or equipment is unavailable, simply swap the exercise with a variation of that movement. Results may vary from person to person. For personalized guidance, we recommend joining our online coaching service.

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Plateau Breaker - Bench Press Edition (SBD 6 Days)

Plateau Breakers: Bench Press Edition - SBD Version 1# (6 Days)

Plateau Breaker: Bench Press Edition (SBD Version) isn’t a maintenance program—and it’s not about going through the motions. It’s built for lifters who are done being stuck, not because they’re weak, but because their current training stimulus has stopped working.

This is a 4-week, high-volume bench specialization block, training 5 days per week, designed for SBD lifters who want to push their bench forward without letting squat and deadlift fall behind. If your bench has been hovering at the same numbers, missing lifts you know you’re capable of, or feeling strong without seeing it translate to the bar, this block is built to change that.

Bench press remains the clear priority, trained 4 days per week with focused variation, repetition, and exposure to meaningful loading. Alongside this, 2 lower-body accessory days are included to support squat and deadlift development, reinforce technical efficiency, and maintain lower-body strength—without compromising bench recovery or performance.

Across four weeks, you’ll accumulate serious bench-specific volume, refine execution through repeated exposure, and build tolerance to heavier loads. At the same time, your squat and deadlift stay primed, balanced, and ready to convert strength when you return to a more traditional SBD split.

This isn’t a long-term grind. It’s a short, aggressive bench-focused push, designed to break through plateaus, re-sensitize your bench to progress, and keep you progressing as a complete powerlifter.

If you’re ready to commit to 5 purposeful training days, load the bar, and earn your next bench PR—this is your block.

Disclaimer: Participants are responsible for training in a safe environment using appropriate equipment and spotters where necessary. If any prescribed percentages exceed your current capabilities, adjust your 1RM in the exercise library accordingly. If an exercise or equipment is unavailable, simply swap the exercise with a variation of that movement. Results may vary from person to person. For personalized guidance, we recommend joining our online coaching service.

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Plateau Breaker - Bench Press Edition (SBD 5 Days)

Plateau Breakers: Bench Press Edition - SBD Version 1# (5 Days)

Plateau Breaker: Bench Press Edition (SBD Version) isn’t a maintenance program—and it’s not about going through the motions. It’s built for lifters who are done being stuck, not because they’re weak, but because their current training stimulus has stopped working.

This is a 4-week, high-volume bench specialization block, training 4 days per week, designed for SBD lifters who want to push their bench forward without letting squat and deadlift fall behind. If your bench has been hovering at the same numbers, missing lifts you know you’re capable of, or feeling strong without seeing it translate to the bar, this block is built to change that.

Bench press remains the clear priority, trained 4 days per week with focused variation, repetition, and exposure to meaningful loading. Alongside this, 2 lower-body accessory days are included to support squat and deadlift development, reinforce technical efficiency, and maintain lower-body strength—without compromising bench recovery or performance.

Across four weeks, you’ll accumulate serious bench-specific volume, refine execution through repeated exposure, and build tolerance to heavier loads. At the same time, your squat and deadlift stay primed, balanced, and ready to convert strength when you return to a more traditional SBD split.

This isn’t a long-term grind. It’s a short, aggressive bench-focused push, designed to break through plateaus, re-sensitize your bench to progress, and keep you progressing as a complete powerlifter.

If you’re ready to commit to four purposeful training days, load the bar, and earn your next bench PR—this is your block.

Disclaimer: Participants are responsible for training in a safe environment using appropriate equipment and spotters where necessary. If any prescribed percentages exceed your current capabilities, adjust your 1RM in the exercise library accordingly. If an exercise or equipment is unavailable, simply swap the exercise with a variation of that movement. Results may vary from person to person. For personalized guidance, we recommend joining our online coaching service.

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Plateau Breaker - Bench Press Edition (SBD 4 Days)

Plateau Breakers: Bench Press Edition - SBD Version 1# (4 Days)

Plateau Breaker: Bench Press Edition (SBD Version) isn’t a maintenance program—and it’s not about going through the motions. It’s built for lifters who are done being stuck, not because they’re weak, but because their current training stimulus has stopped working.

This is a 4-week, high-volume bench specialization block, training 3 days per week, designed for SBD lifters who want to push their bench forward without letting squat and deadlift fall behind. If your bench has been hovering at the same numbers, missing lifts you know you’re capable of, or feeling strong without seeing it translate to the bar, this block is built to change that.

Bench press remains the clear priority, trained 3 days per week with focused variation, repetition, and exposure to meaningful loading. Alongside this, 2 lower-body accessory days are included to support squat and deadlift development, reinforce technical efficiency, and maintain lower-body strength—without compromising bench recovery or performance.

Across four weeks, you’ll accumulate serious bench-specific volume, refine execution through repeated exposure, and build tolerance to heavier loads. At the same time, your squat and deadlift stay primed, balanced, and ready to convert strength when you return to a more traditional SBD split.

This isn’t a long-term grind. It’s a short, aggressive bench-focused push, designed to break through plateaus, re-sensitize your bench to progress, and keep you progressing as a complete powerlifter.

If you’re ready to commit to three purposeful training days, load the bar, and earn your next bench PR—this is your block.

Disclaimer: Participants are responsible for training in a safe environment using appropriate equipment and spotters where necessary. If any prescribed percentages exceed your current capabilities, adjust your 1RM in the exercise library accordingly. If an exercise or equipment is unavailable, simply swap the exercise with a variation of that movement. Results may vary from person to person. For personalized guidance, we recommend joining our online coaching service.

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Plateau Breaker - Bench Press Edition (SBD 3 Days)

Plateau Breakers: Bench Press Edition - SBD Version 1# (3 Days)

Plateau Breaker: Bench Press Edition (SBD Version) isn’t a maintenance program—and it’s not about going through the motions. It’s built for lifters who are done being stuck, not because they’re weak, but because their current training stimulus has stopped working.

This is a 8-week, high-volume bench specialization block, although not as aggressive as the 6,5,4 & 3 day versions , you will be training 2 days per week, designed for SBD lifters who want to push their bench forward without letting squat and deadlift fall behind. If your bench has been hovering at the same numbers, missing lifts you know you’re capable of, or feeling strong without seeing it translate to the bar, this block is built to change that.

Bench press remains the clear priority, trained 2 days per week with focused variation, repetition, and exposure to meaningful loading. Alongside this, 1 lower-body accessory days are included weekly to support squat and deadlift development, reinforce technical efficiency, and maintain lower-body strength—without compromising bench recovery or performance.

Across Eight weeks, you’ll accumulate serious bench-specific volume, refine execution through repeated exposure, and build tolerance to heavier loads. At the same time, your squat and deadlift stay primed, balanced, and ready to convert strength when you return to a more traditional SBD split.

This isn’t a long-term grind. It’s a short, aggressive bench-focused push, designed to break through plateaus, re-sensitize your bench to progress, and keep you progressing as a complete powerlifter.

If you’re ready to commit to these purposeful training days, load the bar, and earn your next bench PR—this is your block.

Disclaimer: Participants are responsible for training in a safe environment using appropriate equipment and spotters where necessary. If any prescribed percentages exceed your current capabilities, adjust your 1RM in the exercise library accordingly. If an exercise or equipment is unavailable, simply swap the exercise with a variation of that movement. Results may vary from person to person. For personalized guidance, we recommend joining our online coaching service.

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Plateau Breaker - Bench Press Edition (SBD 2 Days)

A 8-week, high-volume bench specialization block designed to break plateaus, rebuild momentum, and set you up for your next PR.

Plateau Breakers: Bench Press Edition - SBD Version 1# (2 Days)

Foundations of Strength

What we do in the gym is what we can’t do on the field or court, and what we do on the field or court is what we can’t do in the gym. Both have their place, but lasting results begin with a strong foundation.

Foundations of Strength is a progressive, technique-driven strength and conditioning program designed to help you build confidence, competence, and strength in the gym. Focusing on the fundamental movement patterns of squatting, hinging, pushing, pulling, and bracing, you'll develop the skills and habits that underpin long-term success in resistance training.

Whether you're stepping into the gym for the first time, returning after time away, or looking to refine your technique, this program is built on a simple principle: long-term results come from doing the basics exceptionally well.

Available in 2-day, 3-day, 4-day, and 5-day training formats, allowing you to choose the option that best suits your experience level, schedule, and recovery capacity.

Depending on your experience level or equipment availability, exercises can be substituted with suitable variations where appropriate.

Disclaimer: Participants are responsible for training in a safe environment using appropriate equipment and spotters where necessary. If any prescribed percentages exceed your current capabilities, adjust your 1RM in the exercise library accordingly. If an exercise or piece of equipment is unavailable, simply substitute it with a suitable variation of the same movement pattern. Results may vary from person to person. For personalised guidance and ongoing support, we recommend joining our online coaching service.