Bench Program

 

To Calculate One Rep Max or Percentages of One Rep Max

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Week 1
Day 1
ExerciseSetsRepsWeight
Warm Up---
Bench Press11
Bench Press1AMRAP
Bench Press1AMRAP + 2 Negatives
Day 2
ExerciseSetsRepsWeight
Warm Up---
Tricep310-
Overhead Press310-
Row310-
Week 2
Day 1
ExerciseSetsRepsWeight
Warm Up---
Bench Press11
Bench Press1AMRAP
Bench Press1AMRAP + 2 Negatives
Day 2
ExerciseSetsRepsWeight
Warm Up---
Tricep38-
Overhead Press38-
row-8-
Week 3
Day 1
ExerciseSetsRepsWeight
Warm Up---
Bench Press11
Bench Press1AMRAP
Bench Press1AMRAP + 2 Negatives
Day 2
ExerciseSetsRepsWeight
Warm Up---
Tricep310-
Overhead Press310-
Row310-
Week 4
Day 1
ExerciseSetsRepsWeight
Warm Up---
Bench Press11
Bench Press (3/5/10 rep max test)13 or 5 or 10TBD
Bench Press (3/5/10 rep max test)13 or 5 or 10TBD
Day 2
ExerciseSetsRepsWeight
Warm Up---
Tricep310-
Overhead Press310-
Row310-
Week 5
Day 1
ExerciseSetsRepsWeight
Warm Up---
Bench Press11
Bench Press1AMRAP
Bench Press1AMRAP + 2 Negatives
Day 2
ExerciseSetsRepsWeight
Warm Up---
Med Ball Chest Pass35-
Bench Press35
 *Super set Med Ball and Bench Press
Day 3
ExerciseSetsRepsWeight
Warm Up---
Tricep310-
Overhead Press310-
Row310-
Week 6
Day 1
ExerciseSetsRepsWeight
Warm Up---
Bench Press11
Bench Press1AMRAP
Bench Press1AMRAP + 2 Negatives
Day 2
ExerciseSetsRepsWeight
Warm Up---
Med Ball Chest Pass35-
Bench Press35
 *Super set Med Ball and Bench Press
Day 3
ExerciseSetsRepsWeight
Warm Up---
Tricep310-
Overhead Press310-
Row310-
Week 7
Day 1
ExerciseSetsRepsWeight
Warm Up---
Bench Press1AMRAP
Bench Press1AMRAP
 
Day 2
ExerciseSetsRepsWeight
Warm Up---
Med Ball Chest Pass55-
Bench Press55
 *Super set Med Ball and Bench Press
Day 3
ExerciseSetsRepsWeight
Warm Up---
Tricep310-
Overhead Press310-
Row310-
Week 8
Day 1
ExerciseSetsRepsWeight
Warm Up---
Bench Press1AMRAP
Bench Press1AMRAP
 
Day 2
ExerciseSetsRepsWeight
Warm Up---
Med Ball Chest Pass55-
Bench Press55
 *Super set Med Ball and Bench Press
Day 3
ExerciseSetsRepsWeight
Warm Up---
Tricep310-
Overhead Press310-
Row310-