Bench Press Routine Chart
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Bench press max chart below is bench press chart that will help you estimate you 1 rep max.
Bench press routine chart. How the bench press program works. Whether you are looking for a 30 day bench press program or a 12 week cycle you re covered. Weeks 1 2 rep work.
You re addicted to 3x10 and isolation cure. This bench press pyramid calculator will help you focus your workouts and get the maximum benefits of pyramid training. The bench press max chart is the old school method of approximating your 1 rep max bench press.
That rep scheme may be for building mass but to add plates you need to practice lifting heavy for 1 rep only this is how you prepare your body for the stress of a max lift. This bench press program is broken up into 3 segments. First let s address five of the most common problems i see then i ll get you set up on a monster bench program.
Weeks 3 4 transition period. Use these charts as a guide to what you can bench for a maximum of one rep. The best bench press routines help you stay focused during your workouts and give you a goal to strive toward.
Forget your other priorities for the next six weeks and i ll fast track you to a better bench press. This is a no nonsense 6 week bench press peaking program styled after the infamous russian squat routine it is a 3 day bench press program that accumulates volume around 80 to 85 of a lifter s 1 rep max before tapering down volume and increasing intensity. You will move to a 5 5 with heavier weights.
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. You can then print the personalized bench press or squat strength pyramid routine. Powerlifting bench press pyramid program.
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