5 week bench press program pdf

If you struggle to answer the question of how much you bench, or maybe you struggle to be proud of the number, then this 6 week bench press power boosting workout routine is perfect for you. The training manual provides detailed instructions on how to execute the bench press with expertlevel technique. Bench press 5 12 incline dumbbell bench press 5 12 seated cable row 5 12. Strongman bill kazmaier 10 week big bench program this is the bench press training routine which enabled big kaz to obtain a world record 661 lbs bench press. For most guys, the bench press stalls somewhere between 225 and 315 pounds. This bench press program is broken up into 3 segments. Stronger in 30 days bench press program by mark bell youtube. To follow the full 12week bench 300 program, just sign up for. Also the standard 23x a week frequency year round approach was not doing me any wonders as the same basic. For that last set, do as many reps as you can and put those numbers into the formula below to find your new estimated 1 rm. That rep scheme may be for building mass, but to add plates you need to practice lifting heavy for 1 rep onlythis is how you prepare your body for the stress of a max lift. Get my programs free bench 6 week peak serious inquiries onlylimited spots available coa. The program is 4 weeks long and is a peaking program.

Edited by strength oldschool bill trained much like a bodybuilder, when he got closer to meets he would cycle down to lower reps on the more compound movements. In this 8 week beginner barbell program, well show you a warmup, the big 5 exercises, and how to alternate your workouts. The program is explained in great detail in this pdf. The 2 x 2 sets should be a little easier than the 3 x 5 sets of the week before for advanced lifters the 2 x 2s. The 8 week full body bench press focused program is split. If you are competing, your week 6 one rep max attempts will occur on competition day. The main training variable being manipulated each week is intensity.

Destroyer is a 12 week program consisting of three phases. This is a 17 week powerlifting peaking program broken up into 3 different training blocks. The program mike wolfe getting ready to hit his triceps key. Weeksetsreps set 1 set 2 set 3 set 4 set 5 set 6 set 7 set 8. Bench press 5 12 incline dumbbell bench press 5 12 seated cable row 5 12 dumbbell pullover 6 12 tuesday.

In the 5 31 workout, you organize your workouts into fourweek cycles. The resulting exercise program is intended to increase strength, not mass. Next, set up your training weights by calculating your 7075 percent max. Youll need to have a very good idea of what your own 1rm is in the squat, deadlift, and bench press. Gillingham 12 week bench program usa powerlifting maryland. Next level 5x5 bench press program using autoregulated progression were all familiar with 5x5 set and rep schemes. This workout program from stack expert chris hitchko will have. This is a strength training program in the first place. For best strength results, combine this bench press cycle. I used the chart as my basic bench routine on mondays and on. On this program, the frequency is usually 2 days per week monday and friday. Conventional deadlift pyramid sumo deadlift pyramid sldl full rom off 4inch block 1.

Do 3 sets to failure, or if you dont have a spotter keep a couple of reps in the tank. This intense 8 week bench press program is a specialization routine that can. Secrets of strength and bench pressing with jim wendler ze jim, thanks for hooking us up with tips for the most important exercise in the world, the bench press. If youre making progress and increasing weight each week appropriately, this should be your heaviest working weight of the 6 weeks so far. Flat dumbbell press 4 sets x 10 reps lightweight, increasing at each set. Sling shot bench press program spreadsheet 5 week 2020 lift. Table of contents 8 week powerlifting program8 week powerlifting peaking cycleweek 1week 2week 3week 4week 5week 6week 7week 8 table of contents. Training tips by dronacharya bhupender dhawan and mr india mukesh singh. Following his advanced deadlift program and advanced squat program, jonnie canditos advanced bench press program is a bench focused program for athletes looking to bust through stubborn plateaus. Candito advanced bench program candito training hq. Ed doesnt outline his btn press programming but says it mimmicked his bench.

This is a no nonsense 6 week bench press peaking program styled after the infamous russian squat routine. Bench press 3 x 65% x 3 reps skull crushers 2 x 10 triceps pushdowns 1 x 10 squat 2 x 5 lat pulldown curl grip 2 x 10. Build a bigger bench press with this intense and effective 8 week specialization program that features two pressing workouts per week. The programming is fairly straight forwards, and is primarily nonlinear.

This was something i filmed about a month ago or so where i discussed the execution of my stronger in 30 days bench program. Apr 20, 2020 this wave progression allows for a steady improvement in volume and intensity over a six week period, with no need to deload before you test your bench press max on the seventh week. Because the bench press is the ultimate upperbody mass and strength. This is an intense and proven 20 week training program from musclepharm that uses 5 unique phases to help even the hardest of gainers to build muscle or firm up. By ordering this program you have set a very specific goal for yourself and you have given yourself a timeline to work with. It is a 3 day bench press program that accumulates volume around 80% to 85% of a lifters 1 rep max before tapering down volume and increasing intensity.

Bench press bar only 1 10 35% of 1 rm 1 10 45% of 1 rm 1 5 55% of 1 rm 1 3 60% of 1 rm 1 3 70% of 1 rm 4 max reps dumbbell rows 3 8 12 dumbbell bench press or close grip bench press 3 8 10 face pulls or bent over reverse dumbbell flys 3 10 15 hammer curls 3 8 12 all numbers are based off of your current 1 rep bench press max. Ed coan 10 week training template cast iron strength. How have you stumbled across any big tips that have. Bench press 70%x5 75%x4 80%x3 85%x2 90%x1 2board press same weight as your last set of bench press. Powerlifting bench press pyramid program for max strength. Doing the typical pyramid sets of 12, 10, 8, and 6 reps, as many do, isnt going to unstick it. For most guys, the bench press stalls somewhere between 225 and 315 poundstwo or three plates on each side of the bar. The 6week bench press power boosting workout routine.

If the slow and steady 5x5 program is not your pace, you can try the 5 31 program created by jim wendler. Yet bench press is not just an exercise to use as a measure of strength its one of the best exercises to train your power, and bar speed. It ends with completing two singles at 105% of the lifters beginning 1 rep max. I have pulled out some of the most important parts in the below overview, but if you wish the run the program i strongly recommend reading the pdf. That is over two and a half times the volume of the other program. Complete 16week bench press peaking program youtube. Week 2 hypertrophy week 3 linear max ot week 5 intense. Next level 5x5 bench press program using autoregulated. You will try to perform 5 sets x 8 reps on the bench press, increasing intensity weight during the second week. Ed coans competition buildups, 5 week linear cycle, the cast iron pressing template, lifetime training goals, how to bench 5 plates raw, marc keys, bar path, powerlifting, bench press i recently achieved one of my lifelong lifting goals of benching 220 kilograms 485 pounds. In this 30day periodized program to help you bench press 315 pounds, youll be benching on mondays, thursdays and saturdays using weight based off a 315 1rm, multiplying your 1rm by the decimal e.

If youre a bench press addict and want to bench twice a week, id suggest doing some lighter, moderate volume closegrip work on the second day. This program is designed for trainees who want to take their bench press to the next level. Apr 17, 2020 candito 6 week advanced bench press program spreadsheet. Whether you are looking for a 30 day bench press program or a 12 week cycle, youre covered. This programme is the marrying of 2 successful bench press programmes. You also need to know the maximum amount of weight that you can lift for one repetition in the bench press, also known as your onerep max. Rpe chart week 1 week 2 week 3 week 4 week 5 week 6 week 7 week 8 training hard only gets you so faryou also have to train smart. He did the exact same repset scheme and went heavy and even tested for a single at the end of the cycle. In the 5 31 workout, you organize your workouts into four week cycles. If you achieve 3 or more reps on that last set, increase weight appropriately for that last week.

I used my log and if i was able to complete that weeks workout, i simply added 5 pounds to each workout weight. The first basis of this program is to figure out your diet, and then set up a training routine. Last updated april 17, 2020 as an affiliate of various sites, including amazon associates, i may earn a commission on qualifying purchases via links in this post at no extra cost to you. Of course, if you already lift weights, stronglifts 5x5 program will work for you too. Secrets of strength and bench pressing with jim wendler. I used my log and if i was able to complete that week s workout, i simply added 5 pounds to each workout weight.

That said, i suggest you take 34 days off between your last training day and the test. Use a value higher than 4 weeks to increase recovery time. I would then follow up with two more light weight, volume related lifts. After your working sets each week, you will add the sling shot for 34 sets.

You perform this workout twice and you have a total squat tonnage of 35,840 pounds per week. The third week you will do 1 set of 5 reps, 1 set of 3 reps and 1 set of 1 rep 5 31. Candito advanced 6 week bench press program spreadsheet 2020. Designed to get you to hit a new pr by the end of the 4 weeks. First, lets address five of the most common problems i see, then ill get you set up on a monster bench program. Cast iron 10 week bench programme cast iron strength. Bench press workout program spreadsheets lift vault. To incorporate the sling shot into your bench workout. Bb hang clean kb swing bb push press wu 4 sets 1 5 reps 3 reps 5565%. Its not uncommon with this program to see a 2050 pound increase in a lifters bench press over a 16 week training period. Max calculator, and put in a weight you can handle for 35 nonlifeendangering reps. Feb 17, 2020 increase your bench strength from 100 kg to 150 kg duration. The 20 best bench press workout programs 2020 lift vault. This should not be used as your only squatting or pressing program over an extended period of time.

Going into this program, his squat was 385, bench 300 untested, and his deadlift was 507, all at 181 lbs raw. Doing the typical pyramid sets of 12, 10, 8, and 6 reps, as many do, isn. The complete 5x5 bench press program you will be training 4 days per week as follows. Chest 1 press dumbbell press dumbbells over chest while maintaining bridge. For powerlifting, this involves the bench press, squat, and deadlift.

To follow the full 12week bench 300 program, just sign up for bodyfit elite. Forget your other priorities for the next six weeks, and ill fasttrack you to a better bench press. I scrapped the whole bench press more to bench press more oversimplified approach that i used to avoid taking accessories seriously. Goal is to hit some rep prs but intentionally keeping it to a conservative 3 rep peak set followed by the next workout being a true 5. Just know that the bench press will be your current focus for the next 12 weeks. A1 bench long 3ct pause week 15x3 8287% week 2 bench w chains 5x3 65% 3x2 70,75,80% wk 3 3x5 3 ct sling shot or reverse mini 8590% wk 4 3rm comp pause 9093% go for pr weeksetsreps set 1 set 2 set 3 set 4 set 5 set 6 set 7 set 8. Peaking powerlifting program spreadsheets lift vault. It includes 12 full weeks of programming, a full pdf explaining how to maximize your results on the program, a video overview and a video library going over all the bench press liftsaccessories to dial in your technique. Eleven weeks from the day you start this program you will have a new maximum lift in the bench press.

If you want to add in a 3rd light press day on wednesday, you can, but i usually perform bench presses on wednesday. Going to test this after i stall on current program. If you kicked ass and followed instructions, youll have a heavier max. And this program works just fine on a 2x week frequency, so i dont think you need to press 3x week unless you just dont like to bench press. Each week alternates between something heavy, and something that focuses on speed, either using the competition bench press or a variation the heavy work is centered around two specific rep. For the purpose of this training program we will focus three days of each week on the four previously listed areas. Dont wait to magically hope your bench press somehow fixes itself. The total tonnage from only one workout is 17,920 pounds. The best bench press program for strength may be one that trains volume and intensity, follows slow and steady progress. Jan 20, 2020 this is a free 5 week high frequency bench press program that uses a daily undulating periodization dup approach for explosive short term growth.

This ten week training cycle is designed to not only boost your barbell bench press prowess but also pack on slabs of muscle mass to your upper and lower chest. This is a free 5 week high frequency bench press program that uses a daily undulating periodization dup approach for explosive short term growth. Chest 52 fly machine bring handles together, keeping elbows slightly bent. In the first week, youll train about 70 percent, moving the weights up in 3 5 percent increments each week, finishing to about 85 percent. Week 5 intense strength training week 6 deload optional note there is an option to max out on the 6th week, which will then call for a 7th week to be added as the deload to end the cycle. After warm up sets, do the heavy single for the day followed by the working sets for that day. Bench press 3 x 65% x 3 reps skull crushers 2 x 10 triceps pushdowns 1 x 10 squat 2 x 5. Training program 1 for at least 4 weeks in a row with no problem. This is not to say you should neglect your legs and other areas. Candito advanced 6 week bench press program spreadsheet.

Editable excel file so you can log your lifts and progress. Access our entire library of more than 90 fitness programs. This intense 8 week bench press program is a specialization routine that can repeated cycle after cycle. Ive used the following program with clients that are looking to add pounds to their bench press and extra pec mass. While each plan is designed using the same training methodologies, they differ in length to provide you with the best option to suit your specific schedule and needs. Bench press 315 pounds with this training plan stack. Get stronger by lifting weights only 3xweek stronglifts 5. Lets start off with this why do some people have a big bench and others kill themselves for an extra 5 lbs a year. Well help you gain muscle, lose fat, and change your life. You can use this program generator to help design your squatting or pressing i.

How to program the bench press for strength barbell logic. You can also do dumbbell bench press or barbell bench press if you do not have a physioball. She uses a linear periodization model so each block of training is designed to increase in intensity until the competition. This is mark bells 5 week sling shot bench press program, also known as the stronger in 30 days program. 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 two day a week programme, it is advised you only press heavy once a week using this programme as it is very stressful. A three week hypertrophy block, training 4 days a week sbdpp with a 10x10 rep scheme for the main movement. High frequency 5 week daily undulating periodization alexander bromley. So that is the program broken down into a focus from week to week.