My bench program

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Since several people expressed interest today, here’s the bench program I used for the past few weeks to hit my 20 pound PR:

Week 1

Day 1 – 75% 4×3 (four sets of 3 reps)

Day 2 – 80% 3×2

Day 3 – 70% 4×4

Day 4 – 85% 3×1

Day 5 – 65% 5×5

Week 2

Add one set to each day

Week 3

Add one rep to each set (using either week one’s number of sets or week two’s.  I used a mix and it worked fine)

Max reps or max weight on Day 4 of week 3.

Week 4

Do some pressing other than bench.  Have fun.

Week 5

Week one with a new training max

I used my bench press max to figure my percentages, but did the reps closegrip.  The closegrips worked fantastically.  My triceps felt a lot stronger through my sticking point when I maxed on bench press.

Author:
Greg Nuckols
Greg Nuckols has over a decade of experience under the bar, a BS in Exercise and Sports Science, and a Master's in Exercise Physiology. He’s held 3 all-time world records in powerlifting in the 220 and 242 classes.   He’s trained hundreds of athletes and regular folks, both online and in-person. He’s written for many of the major magazines and websites in the fitness industry, including Men’s Health, Men’s Fitness, Muscle & Fitness, Bodybuilding.com, T-Nation, and Schwarzenegger.com. Furthermore, he’s had the opportunity to work with and learn from numerous record holders, champion athletes, and collegiate and professional strength and conditioning coaches through his previous job as Chief Content Director for Juggernaut Training Systems and current full-time work here on Stronger By Science.   His passions are making complex information easily understandable for athletes, coaches, and fitness enthusiasts, helping people reach their strength and fitness goals, and drinking great beer.   Facebook, Twitter, YouTube
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