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Use these charts as a guide to what you can bench for a maximum of one rep.
Bench press program chart. You will try to perform 5 sets x 8 reps on the bench press increasing intensity weight during the second week. Whether you are looking for a 30 day bench press program or a 12 week cycle you re covered. Bench press max chart.
If you are not sure what your 1 rep max is i would get a good warm up in and then do a weight that you can barely do 5 times or right to failure so you can then use the chart to figure out your 1 rep max in the chart below to find the proper weight. Weeks 1 2 rep work. Powerlifting bench press pyramid program.
The bench press max chart is the old school method of approximating your 1 rep max bench press. Bench press workout program spreadsheets. 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.
This bench press program is broken up into 3 segments. You will move to a 5 5 with heavier weights. Powerlifting programs specific to the bench press are a great way to make gains.
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.
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