Hi, welcome to my 6 week bench program. If you have seen my TikTok and Instagram you might have seen me benching 70kg (155lb) at 11 years old, 100kg (220lb) at 12 years old and 125kg (275lb). I love bench press and will keep pushing to improve on my PRs, with this program I can help you improve on your Personal Records.
This program is designed with 2 Bench Focused sessions a week (Session 1 and Session 2) alongside your usual training routine, you could do it with my 3 day PPL split also on my site for a 5 day workout.
Weeks 1 - 3 (Session 1)
All bench press movements should be explosive
Barbell Bench Press | Sets | Reps |
Warm Up - 50% Weight of 1 Rep Max | 2 | 12 |
Working Sets - 70% Weight of 1 Rep Max | 6 | 8 |
Additional Exercise | Sets | Reps |
Machine Chest Press  - 50% Weight of 1 Rep Max | 3 | Failure |
Cable Fly’s | 3 | 12 |
Tricep Push Down | 3 | 12 |
Weeks 1 - 3 (Session 2)
Barbell Bench Press | Sets | Reps |
Warm Up - 50% Weight of 1 Rep Max | 2 | 12 |
Strength Sets - 80% Weight of 1 Rep Max | 5 | 2 |
Working Sets - 75% Weight of 1 Rep Max | 3 | 3 |
Additional Exercise | Sets | Reps |
Machine Chest Press | 3 | Failure |
Tricep Push Down | 4 | 8 |
Weeks 4 - 6 (Session 1)
Movements should be slow and controlled
Barbell Bench Press | Sets | Reps |
Warm Up - 50% Weight of 1 Rep Max | 2 | 12 |
Working Sets - 80% Weight of 1 Rep Max | 6 | 8 |
Additional Exercise | Sets | Reps |
Machine Chest Press  - 70% Weight of 1 Rep Max | 3 | Failure |
Cable Fly’s | 3 | 12 |
Tricep Push Down | 3 | 12 |
Weeks 4 - 6 (Session 2)
Barbell Bench Press | Sets | Reps |
Warm Up - 50% Weight of 1 Rep Max | 2 | 12 |
Strength Sets - 90% Weight of 1 Rep Max | 5 | 2 |
Working Sets - 80% Weight of 1 Rep Max | 3 | 3 |
Additional Exercise | Sets | Reps |
Machine Chest Press  - 80% Weight of 1 Rep Max | 3 | Failure |
Tricep Push Down | 4 | 8 |
1 Rep Max Day
Barbell Bench Press | Sets | Reps |
Warm Up - 50% Weight of 1 Rep Max | 2 | 12 |
70% Weight of 1 Rep Max | 1 | 3 |
80% Weight of 1 Rep Max | 1 | 2 |
90% Weight of 1 Rep Max | 1 | 1 |
105% Weight of 1 Rep Max | 1 | 1 |
110% Weight of 1 Rep Max (If 105% achieved) | 1 | 1 |
Once complete do it all over again with all percentages being off your new 1 Rep Max
Stay consistent, stay dedicated, and you'll see amazing progress.
See you in a bit!
