Monday:

• Bench Press: 3 sets of 5 reps at 80% of your 1-rep max (1RM). Focus on controlled movements and proper form. Between sets, rest for 2-3 minutes.
• Incline Bench Press: 3 sets of 8-12 reps at 70% of your 1RM. Maintain a controlled tempo and focus on squeezing at the top of the movement. Rest for 60-90 seconds between sets.
• Close-Grip Bench Press: 3 sets of 8-12 reps at 70% of your 1RM. This variation emphasizes triceps engagement. Rest for 60-90 seconds between sets.
• Dumbbell Bench Press: 3 sets of 10-15 reps. Choose a weight that allows you to maintain good form throughout the entire range of motion. Rest for 60-90 seconds between sets.
• Triceps Pushdowns: 3 sets of 12-15 reps. Focus on controlled movements and a full range of motion. Rest for 45-60 seconds between sets.
• Overhead Triceps Extensions: 3 sets of 12-15 reps. Use a weight that challenges you without compromising form. Rest for 45-60 seconds between sets.

Tuesday: Rest or Active Recovery (light cardio, stretching)

Wednesday: Rest or Active Recovery (light cardio, stretching)

Thursday: (Repeat Monday's workout, potentially adjusting weight based on your progress and how you felt during Monday's session. Consider increasing weight slightly if you feel capable, or maintaining the same weight if you felt challenged.)

Friday: Rest or Active Recovery (light cardio, stretching)

Saturday: Rest or Active Recovery (light cardio, stretching)

Sunday: Rest or Active Recovery (light cardio, stretching)

Important Considerations:

• Warm-up: Always begin with a proper warm-up that includes dynamic stretches and light cardio to prepare your muscles for the workout.
• Cool-down: End each workout with static stretches to improve flexibility and reduce muscle soreness.
• Progressive Overload: Gradually increase the weight, reps, or sets over time to continue challenging your muscles and promoting strength gains. This is crucial for long-term progress.
• Proper Form: Prioritize proper form over lifting heavy weight. Using incorrect form can lead to injuries. Consider working with a qualified trainer to ensure you're using correct technique.
• Nutrition and Rest: Adequate nutrition and sufficient rest are essential for muscle recovery and growth. Ensure you're consuming enough protein and calories to support your training. Aim for 7-9 hours of sleep per night.
• Listen to Your Body: Pay attention to your body and rest when needed. Don't push yourself too hard, especially when starting a new program. If you experience pain, stop the exercise and consult a healthcare professional.
• Variations: Feel free to substitute exercises within the same muscle group (e.g., replace incline dumbbell press with incline barbell press) to keep your workouts engaging and prevent plateaus. However, maintain a focus on compound movements for optimal strength gains.

This is a sample one-day-a-week powerlifting program focusing on bench press. Remember to adjust the weights and reps based on your individual strength levels and progress. This program is a starting point and may need adjustments based on your experience and goals. Consult with a qualified fitness professional for personalized guidance.