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Started By
Message
6 week Bench Program: Anyone want to join me?
Posted on 7/5/23 at 11:05 am
Posted on 7/5/23 at 11:05 am
Modified Daily Undulating Periodization Model
Start with a good 1RM value; whether it's an actual lift or calculated one. You're going to bench 3x per week, but the total working sets over the entire week will only equal 18-22 depending upon the week in the program.
It's a full body program so you're also hitting every other body part during the weekly program.
Week 1, Day 1 (Monday) Chest and Side Delts
5x8 Flat Bench at 75%
3x8-10 Incline DB Pullovers (as heavy as form allows)
2 side delt exercises at 3 sets at 8-10 reps (I normally do wide grip upright rows and DB lateral raises.)
Week 1, Day 2 (Tuesday) Back, Rear Delts and Abs
3-4 exercises for each 3-4 sets at 8-12 reps
Week 1, Day 3 (Wednesday) Chest and Tris
5x1 Flat Bench at 80% (or higher)
3x8-10 Incline Barbell (or DB)
3 tricep exercises for 8-10 reps at 3 sets each (I isolate these as much as possible: Seated DB Extension, Seated DB Pushdowns and Bench Dips)
Week 1, Day 4 (Thursday) Legs
3-4 exercises at 3-4 sets each at 8-12 reps
Week 1, Day 5 (Friday) Chest & Biceps
3x4-6 Flat Bench at 85% (Minimum 4 reps, max of 6. Add or drop weight to stay in the range.)
3x8-10 Weighted Dips using a Dip Bar (Using correct Dip position to concentrate on chest)
3 bicep exercises for 8-10 reps at 3 sets each
Follow the same Chest Rep Ranges in Week 2
Drop to 4 sets on all Bench sets in Weeks 3 & 4 (Stay at 3 sets on Friday 3x4-6)
Drop to 3 sets on all Bench sets in Weeks 5 & 6
Maintain same secondary Chest set and rep ranges the entire program
Maintain the same sets & reps for all other body parts over the 6 week program
Rest alot. 2-4 minutes between bench sets. It is based on you. The last set was near failure? Rest longer.
I typically warmup with 4 sets and maybe a single rep (weight acclimation) to climb to my starting set. On the second chest lift, you may (or may not) need a quick lighter set to get started.
This program normally has you sticking to a certain % on your core bench lifts and increasing your percentage every 2 weeks. However, I approach it slightly differently. If my % feels light after completing a set, I will always add 5lbs; maybe 10 if it felt very light. I will do it every bench set every week if it is possible. If I add weight and miss the rep range by 1, I'm happy and will rest longer for the next set (if there is one) at the same weight.
As an example, if my 1RM is 275, my W1D1 Bench will be 205 for 5x8. This, for me, would be somewhat light so I climb 5-10 every set and will end up at 225-235 in the final set. The following week, I will start at a heavier load (215-225) and hit 5x8 and add weight again every set. When I have run through this before, I have climbed up to 245-255x8 after starting the program in the 215 range.
The 5x1 Wednesday sets are designed for you to generate speed and power at moderate to heavy weight. It isn't a 1RM day, but you can treat it close to one and climb every set if you want.
The Friday 4-6 rep day is for you to get at least 4 reps per set and potentially fail after, or before, 6. If you finish 6 and could do more, add 5lbs like other days.
Front Delts are getting worked hard throughout the week, so you don't hit these as a standalone lift at all.
Your secondary chest lift weights are based on you. Choose a weight you can do 8-10 reps and add (or lower) weight as needed.
The last time I ran through this program, I started at 275 and finished at 320.
Start with a good 1RM value; whether it's an actual lift or calculated one. You're going to bench 3x per week, but the total working sets over the entire week will only equal 18-22 depending upon the week in the program.
It's a full body program so you're also hitting every other body part during the weekly program.
Week 1, Day 1 (Monday) Chest and Side Delts
5x8 Flat Bench at 75%
3x8-10 Incline DB Pullovers (as heavy as form allows)
2 side delt exercises at 3 sets at 8-10 reps (I normally do wide grip upright rows and DB lateral raises.)
Week 1, Day 2 (Tuesday) Back, Rear Delts and Abs
3-4 exercises for each 3-4 sets at 8-12 reps
Week 1, Day 3 (Wednesday) Chest and Tris
5x1 Flat Bench at 80% (or higher)
3x8-10 Incline Barbell (or DB)
3 tricep exercises for 8-10 reps at 3 sets each (I isolate these as much as possible: Seated DB Extension, Seated DB Pushdowns and Bench Dips)
Week 1, Day 4 (Thursday) Legs
3-4 exercises at 3-4 sets each at 8-12 reps
Week 1, Day 5 (Friday) Chest & Biceps
3x4-6 Flat Bench at 85% (Minimum 4 reps, max of 6. Add or drop weight to stay in the range.)
3x8-10 Weighted Dips using a Dip Bar (Using correct Dip position to concentrate on chest)
3 bicep exercises for 8-10 reps at 3 sets each
Follow the same Chest Rep Ranges in Week 2
Drop to 4 sets on all Bench sets in Weeks 3 & 4 (Stay at 3 sets on Friday 3x4-6)
Drop to 3 sets on all Bench sets in Weeks 5 & 6
Maintain same secondary Chest set and rep ranges the entire program
Maintain the same sets & reps for all other body parts over the 6 week program
Rest alot. 2-4 minutes between bench sets. It is based on you. The last set was near failure? Rest longer.
I typically warmup with 4 sets and maybe a single rep (weight acclimation) to climb to my starting set. On the second chest lift, you may (or may not) need a quick lighter set to get started.
This program normally has you sticking to a certain % on your core bench lifts and increasing your percentage every 2 weeks. However, I approach it slightly differently. If my % feels light after completing a set, I will always add 5lbs; maybe 10 if it felt very light. I will do it every bench set every week if it is possible. If I add weight and miss the rep range by 1, I'm happy and will rest longer for the next set (if there is one) at the same weight.
As an example, if my 1RM is 275, my W1D1 Bench will be 205 for 5x8. This, for me, would be somewhat light so I climb 5-10 every set and will end up at 225-235 in the final set. The following week, I will start at a heavier load (215-225) and hit 5x8 and add weight again every set. When I have run through this before, I have climbed up to 245-255x8 after starting the program in the 215 range.
The 5x1 Wednesday sets are designed for you to generate speed and power at moderate to heavy weight. It isn't a 1RM day, but you can treat it close to one and climb every set if you want.
The Friday 4-6 rep day is for you to get at least 4 reps per set and potentially fail after, or before, 6. If you finish 6 and could do more, add 5lbs like other days.
Front Delts are getting worked hard throughout the week, so you don't hit these as a standalone lift at all.
Your secondary chest lift weights are based on you. Choose a weight you can do 8-10 reps and add (or lower) weight as needed.
The last time I ran through this program, I started at 275 and finished at 320.
This post was edited on 7/5/23 at 11:14 am
2
Posted on 7/7/23 at 8:52 pm to LSUAlum2001
No one? I plan on starting this after the long summer vacation at the end of the month. If you don't frick off between other sets, this workout will be 45-60 minutes tops per day.
I see someone doesn't like the program by the downvote without a comment.
I see someone doesn't like the program by the downvote without a comment.
Posted on 7/7/23 at 9:07 pm to LSUAlum2001
We are the cult of PPSA baw!
Posted on 7/10/23 at 3:05 am to LSUAlum2001
It definitely looks intriguing (as most things when randomly awake at 3am do), but I'm all about reverse pyramid training. Someone whose played college sports and been apart of multiple lifting programs, it's the only thing I've never plateau-ed (word?) on. And the fact that my bench is the least of my focus.
Saying that, keep us posted on your results and good luck!!
Saying that, keep us posted on your results and good luck!!
Posted on 7/10/23 at 7:57 am to LSUAlum2001
15 years ago in my mid 20s I was able to bench 275 for 7 reps. Since I always worked out alone, I unfortunately never maxed out aside from hitting 295 for singles a couple times.
I'll be 42 later this year and am dedicated to hitting 315. Just hit 235 for 10 reps yesterday, but haven't maxed out in a while (I did 265 about 2 months ago).
Anyway, I'm on a similar program as you- bench 3x week, generally working in the 4-8 rep range. Only thing is I'm also running about 25-30 miles/week so that will likely slow my gains. Hoping to get to 315 by the end of the year.
I'll be 42 later this year and am dedicated to hitting 315. Just hit 235 for 10 reps yesterday, but haven't maxed out in a while (I did 265 about 2 months ago).
Anyway, I'm on a similar program as you- bench 3x week, generally working in the 4-8 rep range. Only thing is I'm also running about 25-30 miles/week so that will likely slow my gains. Hoping to get to 315 by the end of the year.
Posted on 7/10/23 at 10:48 am to LSUAlum2001
I may have jumped on it but I just started Juggernaut last week. Plan to run for a while.
Posted on 7/10/23 at 11:31 am to 632627
quote:
Just hit 235 for 10 reps yesterday
If you hit 235 for 10 reps, doing this program for 6 weeks will almost certainly get you to a 315 bench (if you aren't there already).
I've run this program twice, and it works. Granted, you're gonna sacrifice in other areas, but it'll boost the bench big time.
This post was edited on 7/10/23 at 11:32 am
Posted on 7/10/23 at 3:42 pm to Fe_Mike
It'll allow you to get your bench where you want it to be very quickly.
After that, you can drop the intensity and enter a maintenance phase so you can work on other lifts.
After that, you can drop the intensity and enter a maintenance phase so you can work on other lifts.
Posted on 7/10/23 at 3:45 pm to Fe_Mike
quote:
If you hit 235 for 10 reps, doing this program for 6 weeks will almost certainly get you to a 315 bench (if you aren't there already).
My strength curve is weird and probably atypical…. Last week i struggled for 4 reps at 255.
I hope to go for a 1RM within the next week or so to see where I’m at.
Posted on 7/10/23 at 3:48 pm to 632627
quote:
My strength curve is weird and probably atypical…. Last week i struggled for 4 reps at 255.
My all-time max reps at 225 is 21, but I could never hit a 1RM over 335.
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