OFF THE BENCH PROJECT

Learn how to improve your athletic performance & mobility in just 12 weeks with the Off the Bench Project training program.

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What you’ll learn

  • This first phase is all about preparing your body to handle higher levels of training. You’ll focus on improving mobility, joint control, core stability, and movement quality so your body moves the way it’s supposed to before we start loading it heavily.

    You can expect:

    • Mobility work to increase range of motion and reduce stiffness

    • Core and stability training to support stronger lifts later

    • Movement pattern training (squat, hinge, push, pull, carry)

    • Injury-prevention focused exercises to build durability

  • Now that your movement foundation is solid, this phase is about building real strength. You’ll progressively load key lifts and train your muscles, tendons, and nervous system to produce and absorb force more effectively.

    You can expect:

    • Structured strength progressions for full-body development

    • Controlled tempo and positioning to reinforce good mechanics

    • Accessory work to strengthen common weak links

    • Conditioning elements to improve overall work capacity

  • This final phase connects your gym strength to real-world athletic performance. We introduce more dynamic work, faster intent, and resilience training so your body is prepared for sport, recreation, and life outside the gym.

    You can expect:

    • Power and explosive movement training

    • Multi-directional and athletic coordination drills

    • Strength endurance to maintain performance under fatigue

    • Durability work to help you stay strong, mobile, and pain-free

Course FAQ

  • That’s completely okay — the program is designed with flexibility in mind.

    Each block (Prep, Plyo, Main, Accessory) includes a set range (for example: 2–4 rounds). On days when time or energy is limited, you can perform the minimum number of rounds and still get an effective workout in. On days when you feel great, you can push toward the higher end of the range.

    The key is to track what you do and aim to match or slightly improve that performance over time. Consistency and gradual progression matter more than crushing every session.

  • Your main lifts are meant to build strength and skill — not test your max strength.

    Throughout all phases, you should keep 2–3 reps in reserve on your working sets. That means you should finish each set feeling like you could have done a couple more reps with good form. This helps:

    • Improve technique

    • Reduce injury risk

    • Support long-term progress

    • Prevent burnout to your nervous system

    Accessory exercises, on the other hand, are where you can push closer to fatigue and challenge your muscles more directly.

  • The Extra-10 sets are optional bonus work at the end of each workout.

    They usually focus on smaller muscle groups (like arms, abs, or calves) that aren’t prioritized in the main training blocks. Think of them as a way to:

    • Add extra volume if you’re feeling good

    • Focus on aesthetic or smaller muscle development

    • Get a little more work in without overloading your main lifts

    Short on time or energy? Skip them — no problem at all.
    Feeling motivated? You can even save them and combine several Extra-10 blocks into a separate “pump” or active recovery workout during the week.