Is your bench press stuck? It happens…

Here’s a pretty simple program that we like. I’ve included percentages to make this easier to follow along. Simply plug in your training max to find your specific numbers (TM = training max).

WK 1

Mon: bench 5 reps @80% TM, 5 reps x 2 sets @70% TM
Wed: bench 3 reps x 5 sets @65% TM
Fri: bench 5 reps x 3 sets @70% TM

WK 2

Mon: bench 3 reps @85% TM, 5 reps x 2 sets @75% TM)
Wed: bench 3 reps x 5 sets @70% TM
Fri (bench 5 reps x 3 sets @75% TM

WK 3

Mon: bench 1 rep @90% TM, 5 reps x 2 sets @80% TM
Wed: bench 3 reps x 5 sets @75% TM
Fri: bench 5 reps x 3 sets @80% TM

Program Set Up

This is a sneaky program. The work is relatively easily performed across the week. As you progress, the average intensity climbs while the total volume is held constant.

Week 1 has the lifter completing a top set of 5 at 80% along with a 5 x 5 across the week at 70%. This is a great intensity and total volume to start building some work capacity. By the end of week 3, the lifter has completed a relatively heavy single (1 rep @90% of his/her TM) along with a 5 x 5 across the week @ 80% of the TM. Again, this is good work for developmental blocks.

I’ve set this up for the bench press but it works great for the squat as well. And, once you’ve ran the program a couple times, you can play with the percentages (though it’s already pretty good).

Happy benching!

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Hope this helps,

James