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The example below uses 275 as the one rep max. 2) DB Incline Press - 38 3a) Standing Chest Press - 310 3b) Push-Ups: 3xMAX Workout 2. Incline Dumbbell Bench Press: 3 sets of 10 repetitions. Steve Shaw. 14 6 Week Bench Press Program the greatest stimulus to the chest but it's not the best or safest way to bench the most amount of weight. Y3T Workout System - Yoda Three Training . Slide or "contract" your body back towards the bottom of the bench until the torso is in the proper position to bench. Typically 2 inches to the chest and back circumference. When your base set is at 9-10 reps, you will be knocking out 3-4 reps. Down Set: Reduce 45 pounds from base set for bench press and 10 kg (22 pounds) for strict press. . Block 1 - 50-70% - Volume accumulation and confidence building. 12 Week Program. Perform 6 total sets. The weight you use should be around 60 to 70 percent of your one-rep max. Train your bench press once a week. Frequently Asked Questions. In this 10 week program I went from 350-375. . Candito 6 Week Program.xlsx Microsoft Excel sheet [19.6 KB] Advanced Programs. Possible substitutes: Cable Fly Machine Fly 2. 1 offer from $14.99. Phase #1: Perform a heavy set of 1-3 reps on the bench press. The Loading Schemes. Pause Speed Bench Press - Warm-up, then take a light weight, pause it on your chest for an extended time (2-3 full seconds), then press up explosively. Bench press reps are cycled as follows: Weeks 1 & 2 - 3 sets x 6 reps; . In addition, there is optional supplemental training for your entire upper body. This is written as repsxsets. A bench press program is a training routine designed to increase an athlete's upper limit strength in the bench press, their work capacity with the bench press, or a similar goal. Confidently, you lie down, grasp the bar, guide it out of the supports with the help of your training partner, then smoothly push out one clean, impressive, glorious rep. Bench press 3 times a week program There are a few ways to use progressive overload and push your body to work harder and better. niksamaras. which essentially is only 35 lbs.oh and the program is 14 weeks 09-23-2006, 05:32 PM #6. heavyliftin. It is based on training twice each week: once heavy, once light. Chest Exercises Press it up, bring it back and fully pause on the pins, then press again for a total of 3 reps. Powerlifting. Instead of benching just 1x/week. for 10 reps. 225/3/15 means, 3 sets of 15 reps with 225 lbs. Master the setup described in these steps and you'll add a second or third plate to the bar in six weeks or less. The methods/loading scheme changes at every block. Powerlifting programs specific to the bench press are a great way to make gains. A few notes. (verified owner . Day One Assistance Exercises 12 week bench press program. Here's a 10-week program that I used to top off my bench training with a world record. The 9 week bench blast is a programme designed to let a lifter peak for a new personal best attempt or to get ready for a powerlifting competition. It uses a 3 block approach based off three training zones. Step 1: Determining Your One-Rep Max (1RM) Before you begin the routine you need to figure out what your one rep maximum (1RM) is. Adding slabs of muscle to the upper body, fast. Phase #2: Perform 3-10 speed sets of 2-4 reps on the bench press. Have you been stagnant for months and can't seem to smash through that plateau? This is a six-week long bench press program intended to increase your bench press 1RM and build your upper body muscles. Rest, eat, rest and eat. The "Add 50" Bench Press Program; Page 1 of 3 1 2 3 Last. You will also need to know your weakness. 1) Bench Press - 102 @ 85% with 2-3 minutes rest. RB - Reverse Bands. Purchase our 8-week bench builder program together with the Plateau Breaker and save $20!! As this can boost your strength gains by an additional 28% per extra bench day. This program is not only used to help increase the bench press but other compound lifts also, such as the squat and deadlift. The Program Since it's the bench press you want to improve. How do I receive the program? Missing a rep here or there doesn't mean the program isn't working. This 6 week program is designed to help peak the bench press, squat, or deadlift. Pump Set: 10 to 20 kg (22 to 44 pounds) from down set, and keep going till your chest falls off. The percentages are based on your one rep bench max. Lyle McDonald's generic bulking routine (GBR) is a 4 day upper/lower split that focuses on building mass. 4 Week Program. This is a no nonsense 6 week bench press peaking program styled after the infamous Russian Squat Routine. . Don't chase the weights, chase the muscle pump to build up your chest. Narrow and wide bench presses, 350/3/10. Bench Press Pyramid Week. It was designed by Soviet coach Yuri Verkhoshansky and described to John Abdo, who brought it back to the USA. The goal would be to increase the bench press 40 to 60 pounds during this cycle. December 14, 2015, . It is a bulking routine for building mass that is designed to be run while on a caloric surplus with a weight gain goal of about 0.5 to 1 pound per week. OHP - Overhead Press. Triceps Extension - 3x8. But typically, how you'd use this calculator is by typing in how much weight you can lift on the bench for 2 or more reps to get your one-repetition max. . Candito 9 Week Squat Program . Week 3 - Start at week 1 again, and adjust intensity/volume accordingly to how explosive you were (or weren't) Abbreviations. This 10 week specialization program is designed to help you gain poundage on your bench press one rep max. One of our most popular training programs, having helped thousands of lifters get stronger in the bench press. Use these two bench press workouts, once weekly in an alternating fashion over an 8 week phase to see huge gains in your bench press strength and an improvement in your chest development. Program notes. I had a similar experience with his big bad bench program years ago, but in looking back on it, it . Posted on: Fri, 03/14/2014 - 12:25 . Typically a squat focus and a deadlift focus day. Barbell Lying Triceps Extension Barbell Lying Tricep Extension Dave Tate's 6-Week Bench Press Cure. Step 2: Next, gradually increase your volume from less than 5 sets of bench per week to roughly 10-15 sets of bench per week. This means a stronger bench press will yield a faster punch, and therefore improve maximal punch power by increasing the velocity side of the power equation (force x velocity). December 14, 2015, 5:25pm #2. its just 6 weeks, run it and see what happens.if anything, you wont get a pr for 6 weeks, no biggie. Eight Week Intermediate-Beginner Bench Routine by Mike MacDonald (1983) Here is an eight week bench pressing cycle for intermediate-beginner lifters, based on a personal max single of 250 pounds starting the cycle. You will try to perform 5 sets x 8 reps on the bench press, increasing intensity (weight) during the second week. This bench press program is broken up into 3 segments: Weeks 1-2 - Rep Work. 2-Day Intermediate Bench Press Program While the 3-day program is the one I primarily recommend, the 2-day program is an adaptation for those of you who only can or want to train twice a week. Producing a persistent surge in peoples bench press and pull-up numbers. To determine your 1RM properly, you should refrain from training chest, shoulders, or triceps 48 hours prior to testing. Then this all-in-one 12-Week Bench Press Program and Master Technique Guide is just what you need to reach your full pressing potential! Bill Kazmaier 10 Week Bench Press Routine. And if we look at the bench press specifically, then we can see that the 1-day a week training group improved by 10% over the course of 12-weeks, while the 3-day a week group improved by 27% . You can change the supplemental exercises for your weak points as long as the change is not radical (for example lunges for leg press, ab wheel for sit-ups, maybe close grip bench for dips, but not power cleans for good mornings). For example, you may be able to press 140lbs/63kg for 5 reps. The second 8 weeks will have a different routine for each day. At this point the lower back should be arched quite high. 8 Week Program. Typically 15-20kg to clients bench press 1RM. Day 1 - Bench Press Workout A Day 2 - Squat Day Day 3 - OFF Day 4 - Bench Press Workout B Day 5 - Deadlift Day Day 6 - OFF Day 7 - OFF Notes: All numbers are based off you current one rep bench press max. In the two-day program, you do an average of 20 working sets of bench press per week (10 sets per session). Week 18 - Test your new one rep max. . It is based on training twice each week: once heavy, once light. It can be run for 6 weeks to 8 weeks before a 2 week deload. Only $19.99 As a special bonus, I am also including a 4 week squat specialization program as well! It's so intense that I recommend only two upper body workouts per week, one light and one heavy day per week. Week 1: Light Day: Regular bench presses, 225/10, 315/10, 410/3/15. Week 1: Light Day: Regular bench presses, 225/10, 315/ . Programs Add To Cart. Sitting up, you catch your breath as you take a second to marvel at your featyour best bench press ever. How the Bench Press Program Works. Allowing you to hold on to those gains after the program is done; Keeping your shoulders healthy and pain-free; Your turn: 6 Week Program. . Garage Strength is a professional strength training facility based in Berks County, Pennsylvania, helping athletes dominate in Football, Wrestling, Olympic Weightlifting, and more.Beyond strength training for athletes, coach Dane Miller works with strength and conditioning coaches on periodization training and lifting technique.As an expert strength coach (developing D1 football recruits. View Profile View Forum Posts Registered User Join Date: May 2006 Age: 32 Posts: 906 Rep Power: 208. In weeks two and three, perform five sets of 10 repetitions, and perform four sets of 12 repetitions in weeks four and five, using the same weights for all sessions. CSEagles1694. If you are serious about improving your bench press click "buy now" below and let's get started! Week 1 - Chest Pass against the wall, 2-3 sets of 5 throws. Phase #4: Perform 3-5 bench press accessory exercises. The program has four blocks lasting three weeks each. It is a 3 day bench press program that accumulates volume around 80% to 85% of a lifter's 1 rep max before tapering down volume and increasing intensity. On the negative (eccentric) you want to tuck your elbows in and then about halfway up (concentric) flare the elbows out to finish the lift. Focus on how fast you can press the weight off your chest. Bench Press - 135x10, 175x8, 215x6, 235x6, 245x6, 255x2, 215x8. It was designed by Soviet coach Yuri Verkhoshansky and described to John Abdo, who brought it back to the USA. Each phase under this program tends to run for three weeks. When I was just working out it took 7 months to go from 325-350 on bench. Heavy Day: After warm up sets, do the heavy single for the day followed by the working sets for that day. So if you selected the Brzycki equation which is one of several that you can use, then your one-rep max would be 157lbs/61kg. Start from any level and set a NEW Bench Max every 12-Weeks! You are looking for 10+ reps on this. This is the amount of weight you can benchpress using good form for just one repetition. Candito Advanced . Bench Press: 3 sets of 5 repetitions with 85% of 1RM (block periodization style). The other days of training should be dedicated to legs and lower back. $ 79.99. Cable or Machine Flye: 3 sets of 12 repetitions. Do your best, and perform as many as possible. The program is divided into 2 phases and has a built in deload week at the middle and . Consider it instant gratification years in the making. Starting Strength: Basic Barbell Training, 3rd edition. 04/14/2022. Isolation . Out of these 4 different phases, three of them are mandatory and one is optional. Jump to page: Results 1 to 30 of 67 . Dumbbell Flyes - 3x10. ME - Max Effort. Pull your shoulder blades together, keep a slight bend in your elbows, and go very light in this exercise - about 10% of your bench press 1RM per hand or even less. You will move to a 55 with heavier weights. BW . Note: 225/10 means, 225 lbs. Bill used this routine to set a world bench press record. Explanation This volume intensive program is built to specialize in the bench press over a six week cycle and is the program I personally used to break through a year long plateau. Week 16 - 3 sets @ 97.5% of 1RM.1, 2, 3 reps. Week 17 - 3 sets x max reps @ 90% of your 1RM. If you are working with a timeline of 12 weeks, the best option is to do two cycles of the 6-week plan. This bench press program was created by Brad Gillingham* and has a heavy bench day per week and a light bench day per week. It is a 3 day bench press program that accumulates volume around 80% to 85% of a lifter's 1 rep max before tapering down volume and increasing intensity. Josh likes to break up his bench press workouts into 4 different phases. Franco Columbu 14 Day Workout Routine and Diet . It ends with completing two singles at 105% of the lifter's beginning 1 rep max. You will need to do the lift frequently to improve on it. Push-ups . 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. Weeks 3-4 - Transition period. ssz28envy. 10 Week Program. Bench Press Training System by Boris Sheiko - the main coach of Russian National Powerlifting Team In contradistinction to squats and deadlifts, that are usually being worked out 2 times a week, the bench press, I would recommend, to practice from 4 to 8 times a week, depending on the lifter's training schedule. Goal - to allow the lifter to freshen up and get in 3 weeks of good work. 3x/week. Bench Press Workout. This is a no nonsense 6 week bench press peaking program styled after the infamous Russian Squat Routine. For the first 8 weeks do the same bench press workout on both days of the week. To lift the heaviest possible weights, you need to perform the bench press in a way that gives you the best mechanical advantage. The workout should be spread out over the week. Tuck your feet back under the bench directly beneath the hips, with the balls of the feet in contact with the floor and heels raised. Close Grip Bench Press - 185x10, 205 x 3 sets of 6reps. The light workout is removed, and the set volume. This will provide you with two max fatigue phases, two high volume stages, two super-compensation phases, and two max-out phases. After 6 weeks, it aims to increase your 1 rep max by 5%. Perform 3 total reps per set. As this can boost your strength gains by an additional 20%. . The bench press is highly related to maximal punching velocity in the rear hand, especially at loads of 80% 1RM [1]. The two and three-day versions are suitable for the intermediate lifter. DE - Dynamic Effort. SUBMIT. The Candito 10/14 week advanced deadlift program is divided into 4 phases. Jacob M. United . However, the optional phase that is characterized by a high volume approach, runs for four weeks. As soon as you purchase the program it will be sent right to your email so you will be able to start day one today! Powerlifting DUP. After 6 weeks, it aims to increase your 1 rep max by 5%. Grasp the bar just outside shoulder width. You'll do 26 sets per week in the three-day program, 40 sets per week in the four-day program, and 49 sets of bench press per week in the five-day program. It ends with completing two singles at 105% of the lifter's beginning 1 rep max. Week 2 - Step and Chest Pass, 2-3 sets of 5 throws. Take a complete week away from training after these 8 weeks. UPDATED on 5-13-14 (2:45 p.m.). Phase #3: Perform 1-2 bench press supplementary exercises. This 6 week program is designed to help peak the bench press, squat, or deadlift. Sick of having a weak bench press? Perform each workout once per week. If you can't perform all the reps per set, don't sweat it. Lie on the bench so your eyes are directly under the bar. 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