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Jeff Nippard bench-press training week

A public three-day bench template with a heavy day, explosive practice and paused bench work.

From Jeff Nippard on YouTube, posted
Format
Training week
Source
Public video description

The routine

  1. Monday

    Bench press1 x 2

    RPE 9.

    Bench press back-off sets2 x 8

    RPE 7.

    Source wording: Monday: Bench 1 x 2 (RPE9), 2 x 8 (RPE7)Bench press: sourceBench press back-off sets: source

  2. Wednesday

    Bench press4 x 3

    RPE 6. Explosive reps.

    Source wording: Wednesday: Bench 4 x 3 (RPE6) (press the bar explosively off the chest)Bench press: source

  3. Friday

    Paused bench press3 x 5

    RPE 8. Two-second pause.

    Source wording: Friday: Pause bench 3 x 5 (2-second pause) (RPE8)Paused bench press: source

The routine comes from The creator’s public YouTube description. Exercise names and prescriptions are transcribed below; no paid program was accessed.. Watch the video for how each lift is done.

How the session is built

  • This is a bench-specific weekly template. Other muscle groups and assistance exercises are not prescribed here.
  • Keep Monday, Wednesday and Friday separate. The public example is not a complete full-body program.

Who it suits

Lifters familiar with the listed exercises who can judge the effort and equipment requirements of this routine.

Follow this workout

This page contains three separate training days. Follow each day separately rather than saving them as one session.

Swaps if you lack the gear

ProblemDo this instead

Swaps and the notes on how the session is built are ours, not Jeff Nippard's.

Questions

Is this a complete paid program?

This page covers only the routine freely published in the video description. It does not reproduce a paid program or add unlisted progression rules.

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More from Jeff Nippard

The video belongs to Jeff Nippard and is embedded from YouTube. Zurge is not affiliated with or endorsed by Jeff Nippard. Routine checked against the video on Nov 9, 2026. Spotted a mistake? Tell us.