4 week bench press program

Program Overview Each week your workouts will progress in intensity. I used the chart as my basic bench routine on Mondays and on Thursdays I would do other variations such as: close grip benching, GVT(10X10’s) or Bill’s 5x5 routine for 6 weeks or so. Workout 4 - Monday. Medium Grip 2 Board Bench 8RM. Smolov Jr. is an abbreviated version of the Smolov squatting protocol. Each body part is worked once a week. Personally, I like to train the bench press 3 or 4 times a week. BENCH PROGRESSION. If you find yourself in a plateau with your Bench Press, then give this routine a try. Focus … As advertised, here is your FREE 8 Week Bench Press Program . And make note of what we suggest for band and chain usage with this nifty chart. WEEK 2. Week 1 Day 1: 1. 3. This 4-week program has everything you need to add muscle, size, and strength to your pecs, and it'll help you build a bigger, stronger bench press too. Below is a 4-week Bench Press Pyramid Routine that will get you out of your Bench Press rut and start building strength and muscle size. Bench with chain 3 sets x 3 reps RPE 7/72.5%. Setting up the 10 week bench press system. Week 4 is a deload week, take it. Over eight weeks—focusing on form and pushing your reps to failure on every working set—you could add up to 35 pounds to your max bench. A rating of 1 represents zero exertion (not challenging) and a rating of 10 is your all-out maximum effort. In the following program, you will train four times a week, on a two on, one off, two on, two off basis. Yes, it’s an aggressive goal but also attainable. 2. Bench press M-F (yes, 5 days a week) with 3-5 sets of 8 reps. Each time I was successfully able to complete all sets for at least 2-3 workouts, I’d move up 5-10lbs and start the process over. Apply Williams’ tenets to the following three-days-a-week program by Elliott Hulse, C.P.T. If your goal is 225 lbs: Week 1: 5×1 with 200 lbs; 3×5 with 180 lbs Week 2: 6×1 with 205 lbs; 3×5 with 190 lbs Week 3: 7×1 with 210 lbs; 3×4 with 195 lbs Week 4: 8×1 with 215 lbs; 3×3 with 200 lbs Week 5: 3×2 with 215 lbs Week 6: Work up to 225×1. Week 4 — Rest for a few days and test your new 1RM. SEE ALSO: Avoid the 10 Worst Bench Press Mistakes. Perform each workout once per week. It is also very often used for bench press. Intensity will be based on your Rate of Perceived Exertion (RPE), which is self-rated on a scale of 1-10. However, if you stick with it and add weight intelligently, you … In order to support a big bench press, you need a full body training program that supports a big bench press. JM Press 3 sets x 8 reps. 4. For many of you, this 4-day per week regimen will include some of the toughest sets you’ve ever attempted. 1) Bench Press - 5x1 @ 95% with 2-3 minutes rest; 2) Negative Bench Press - 3x1 @ 110% with a 3-4 second negative. Below is an example week of a bench press program using non-linear/undulating periodization: Day 1: 4 sets of 8 reps at 70%; Day 2: 4 sets of 6 reps at 75%; Day 3: 4 sets of 4 … Your 8-week Plan. Mondays, I also did: Reverse benching (3 sets of 4) Dumbbell flat bench (2 sets of 10) Standing dumbbell presses (2 sets of 8) Dips (2 sets to failure)

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