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Crush Your Goals

reach your Bench press goals:

If you've been wanting to crush your current PR on the bench press, you're in the right place. Whether you've been lifting for months or just have trained for years, we can get you the strength and fundamentals needed to reach your strength goals.

Build the foundation

This six-week program focuses on building strength and technique specific to maximizing your bench press. 

Kill bad form

Anyone can be a YouTube fitness coach. 3x games athlete Pamela Gagnon and Doctor Zach Long have the experience and knowledge to help you avoid the pitfalls of bad form and injury. The accessory exercises built into this program will build up all the key areas that keep you healthy while pushing your performance.

How to use this program

This could be combined with our Squat OR Deadlift 2 day programs for a general powerlifting program or you can sub out your usual workout twice per week with this program. We do recommend not hitting intense metcons on the same day as you perform this program. If you want to perform some metabolic conditioning during Bench Press days then we recommend some lower impact, steady state cardio or intervals on the Assault Bike or Rower.

Performance Training Done the Right Way


As a physical therapist, I see injuries happen from poor form and overtraining all the time. Athletes training for powerlifting without a solid plan get injured far too often, leading to them halting their skills training and ultimately not reaching their goals. Our program balances strength work, technique drills, and prehab exercises to build you up without breaking you down!

Learn from the best

Pamela is an experienced games athlete and a leader in the world of gymnastics technique. Her programming is used across the country by athletes of all levels. She knows first hand what it takes to succeed as an athlete.
  • Good bench press form
Program Length:
  • Six weeks
  • Twice per week workouts
  • Workouts lasting approximately 60 minutes

There’s nothing like the feeling of success!

With the right drills, prehab exercises, and guidance, you can get there more quickly and injury-free.

Whether you’re getting ready for a competition or just want to get stronger, we’ve got the step-by-step guidance you need to take your powerlifting to the next level.

Inside the app

A personal trainer without the cost

Performance Plus Programming App Screen
Performance Plus Programming App Screen
Performance Plus Programming App Screen

DON’T stop with just one program

Membership includes all of them!

We have an EVER GROWING list of programming designed to make you the athlete you know you can be!

Here's what you get:

An App for Your Phone
All of our programming is delivered via one of the best apps in the fitness industry. No more messing with PDFs. You have the best programming in the world in your pocket.

Have a goal? We have a program for that! Membership includes access to over 50 programs that will help you achieve all of your strength, endurance, skill & mobility goals.

Membership includes accesses to our #Gymnasty twice weekly workouts. These workouts are complete Gymnastics WOD classes. Including pre-hab, skill, strength & WOD.
Membership includes access to our daily “Bulletproof Your Body” Programming. This programming is designed to be a 10 minute overlay for your current programming that is designed to bulletproof your body against injury.