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Doug Heath Bench Press Routine

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Doug Heath Bench Press Routine.

**This cycle is based on a lifter whose max is 300lbs.
**(ex. your max divided by 300 equal your percentage that you use to multiply your poundages)

Week 1/Day 1
Bench Press 45*10; 95*5; 135*3; 185*1; 200*5
Day 2
Close-Grip Bench Press 45*10; 95/5; 135/3; 185/1; 180/5
Week 2/Day 1
Bench Press 45*10; 95*5; 135*3; 185*1; 210*5
Day 2
Close-Grip Bench Press 45*10; 95/5; 135/3; 185/1; 190/5
Week 3/Day 1
Bench Press 45*10; 95*5; 135*3; 185*1; 220*5
Day 2
Close-Grip Bench Press 45*10; 95/5; 135/3; 185/1; 200/5
Week 4/Day 1
Bench Press 45*10; 95*5; 135*3; 185*1; 230*3
Day 2
Close-Grip Bench Press 45*10; 95/5; 135/3; 185/1; 210/3
Week 5/Day 1
Bench Press 45*10; 95*5; 135*3; 185*1; 240*3
Day 2
Close-Grip Bench Press 45*10; 95/5; 135/3; 185/1; 220/3
Week 6/Day 1
Bench Press 45*10; 95*5; 135*3; 185*1; 225*1; 250*3
Day 2
Close-Grip Bench Press 45*10; 95/5; 135/3; 185/1; 225/1; 230/3
Week 7/Day 1
Bench Press 45*10; 95*5; 135*3; 185*1; 225*1; 260*2
Day 2
Close-Grip Bench Press 45*10; 95/5; 135/3; 185/1; 225/1; 240/2
Week 8/Day 1
Bench Press 45*10; 95*5; 135*3; 185*1; 225*1; 270*2
Day 2
Close-Grip Bench Press 45*10; 95/5; 135/3; 185/1; 225/1; 240/2
Week 9/Day 1(no assistance work wks 9 & 10)
Bench Press 45*10; 95*5; 135*3; 185*1; 225*1; 255/1; (w/ bp shirt)290*1
Day 2
Bench Press(contest grip) 45*10; 95/5; 135/3; 185/1; 225/1; 255/1; 300/1
Week 10/Day 1
Bench Press(contest grip) 45*10; 95*5; 135*3; 185*1; 225*1; 255/1; (w/ bp shirt)310*1
Day 2
Rest for Contest

Assistance Exercises
Day 1
Weighted Push-ups 5*5 for the first 4 weeks; 5*3 for the next four
Decline Press 3*8 for the first four weeks; 3*5 for the next four weeks
Seated Dumbbell Press 2*12 for the first four weeks; 2*10 for the next two weeks; 2*8 for the next two weeks; 2*6 for the next two weeks
Front Delt Plate Raise 2*12 for the first two weeks; 2*10 for the next two weeks; 2*8 for the next two weeks; 2*6 for the next two weeks Day 2 Decline Press 3*5 for the first 4 weeks; 3*3 for the next four weeks
Incline Press 3*6
One-Arm Tricep Press 2*10

Contest Warmups
45/10; 95/5; 135/3; 185/1; 225/1; 255/1
Contest Attempts
1st 285
2nd 305
Final 315

Doug Heath Bench Press Routine, 5.0 out of 5 based on 1 rating

4 comments

  1. So this assistance workout day 1 list of exercises, do you do all of them divided weekly for both day1 and day2 exercises?

    A little confused with the assistance training? The workout sounds great just not sure if I do all the assistance training with both day1 and day2, if this question makes sense…

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  2. what are days 1 and 2 on??

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    • Hi Zachary,

      You can use them on a Monday-Thursday, Tuesday-Friday, Wednesday-Saturday, Etc.

      If you don’t want to stick to a 7-day cycle, you could use an 8 day rotation and perform a bench press workout every 4 days.

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