5 Weeks to a Bigger Bench

5 Weeks to a Bigger Bench

Want a Bigger Bench with more confidence?

This 5 week program is simple and insanely effective. The bench only cycle can be used as a standalone program, or you can pair it with one of our other training programs.

The training variable that is adjusted throughout each week is intensity. This uses a simple linear periodization  which increases intensity leading up to your test day.

Each week alternates between ‘something’ heavy, and something that focuses on speed, either using the competition bench press or a variation.

The work is centered around two specific rep ranges — either the 1 or 3-5 rep range. The singles being your heavy day, and the 3-5 reps working through volume in sets.

This program also uses top holds — a favorite among top powerlifters. Top holds should be HEAVY. This will allow you to gain more confidence after unracking the bar. 

A good amount of bench variations is shown in this cycle. The variations include different angles, grips, equipment and of course the top holds. It’s extremely important to do each exercise correctly with good form.  It is not appropriate to lift the weight in ‘whatever fashion’ that gets the bar from point A to B.

PROGRAM STRUCTURE

The week follows a 2-day split that includes:

Day 1:  2-3 bench press variations + Back

*Take 2-3 Days rest between*

Day 2:  Competition Bench Press + 3-4 bench press variations + triceps & shoulders

 

*Movements with no weight prescribed go by feel. Increase each week keeping form in check!

**A1/A2 signify supersets 

 

Week 1

Day 1 - Volume

Bench - 70%x5x3

Top Hold - 15 Seconds (Heavy)

  • A1. Incline Bench - 3x5 (Increase each set)
  • A2. DB Flies - 12x5

Seated Row - 12x5

Pull-ups - 3 Sets: As Many Reps As Possible

Day 2 - Heavy Day

Comp Bench - 80%x1, 85%x1, 90%x1

  • A1. Narrow Grip Bench - 50%5x5
  • A2. DB Bench - 8x5
  • B1. Tricep Pulldowns - 15x5
  • B2. Dumbbell Pullover - 10x5

 

Week 2

Day 1 - Volume

Bench - 75%x3x5

Top Hold - 20 Seconds (Heavy)

  • A1. Incline Bench - 3x5 (Increase each set)
  • A2. DB Flies - 12x5

Barbell Row - 12x5

Pull-ups - 3 Sets: As Many Reps As Possible

Day 2 - Heavy Day

Comp Bench - 82%x1, 87%x1, 92%x1

  • A1. Narrow Grip Bench - 55%5x5
  • A2. Seated DB Press - 8x5
  • B1. Tricep Pulldowns - 15x5
  • B2. Dumbbell Pullover - 10x5

 

Week 3

Day 1 - Volume

Bench - 75%x5x3

Top Hold - 15 Seconds (Heavy)

  • A1. Incline Bench - 3x5 (Increase each set)
  • A2. DB Flies - 12x5

Seated Row - 12x5

Pull-ups - 3 Sets: As Many Reps As Possible

Day 2 - Heavy Day

Comp Bench - 85%x1, 90%x1, 95%x1

  • A1. Narrow Grip Bench - 60%5x5
  • A2. DB Bench - 8x5
  • B1. Tricep Pulldowns - 15x5
  • B2. Dumbbell Pullover - 10x5

 

Week 4

Day 1 - Volume

Bench - 80%x3x5

Top Hold - 20 Seconds (Heavy)

  • A1. Incline Bench - 3x5 (Increase each set)
  • A2. DB Flies - 12x5

Barbell Row - 12x5

Pull-ups - 3 Sets: As Many Reps As Possible

Day 2 - Heavy Day

Comp Bench - 80%x2, 85%x2, 90%x2

  • A1. Narrow Grip Bench - 55%5x5
  • A2. Seated DB Press - 8x5
  • B1. Tricep Pulldowns - 15x5
  • B2. Dumbbell Pullover - 10x5

 

Week 5

Day 1 - Volume

Bench - 85%x2x5

Top Hold - 15 Seconds (Heavy)

  • A1. Incline Bench - 3x5 (Increase each set)
  • A2. DB Flies - 12x5

Seated Row - 12x5

Pull-ups - 3 Sets: As Many Reps As Possible

Day 2 - Test Day

Comp Bench - 85%x2, 90%x1, 95%x1, Heavy Single


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