Bench Press Program For Strength
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Click Through To Download Pdf Bring Up Your Bench Press With This Intense 10 Set X 3 Rep Bench Pres Dumbbell Only Workout Dumbbell Workout Full Body Workout
5 sets x reps according to the plan above.
Bench press program for strength. Powerlifting programs specific to the bench press are a great way to make gains. This bench press program is broken up into 3 segments. Whether you are looking for a 30 day bench press program or a 12 week cycle you re covered.
A sample 5 3 bench press workout. And no other upper body lift trains as much muscle mass with weights as heavy as the bench press. You will try to perform 5 sets x 8 reps on the bench press increasing intensity weight during the second week.
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. As we mentioned previously you can add the 5 3 bench press program to almost any desired split or combination of exercises. Weeks 3 4 transition period.
To give you an idea of your options check out the sample workout below. 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. It s not uncommon with this program to see a 20 50 pound increase in a lifter s bench press over a 16 week training period.
How the bench press program works. Powerlifting bench press pyramid program. I ve used the following program with clients that are looking to add pounds to their bench press and extra pec mass.
Heavy bench press day. You will move to a 5 5 with heavier weights.
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