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BendtheBar 06-19-2012 10:41 PM

9 Week Bench Press Program
 
Bench Routine



Week 1
Monday ...........................Thursday
60% of max x 8 reps...............60% of max x 8 reps
75% of max x 6 reps...............75% of max x 6 reps
80% of max x 4 sets of 5 reps.....80% of max x 3 sets of 5 reps
75% of max x 5 reps...............75% of max x 5 reps
..................................75% of max x 5 reps

Week 2
Monday ...........................Thursday
60% of max x 8 reps ..............60% of max x 8 reps
75% of max x 6 reps ..............75% of max x 6 reps
80% of max x 5 reps ..............80% of max x 5 reps
85% of max x 3 sets of 4 reps.....85% of max x 2 sets of 4 reps
80% of max x max reps ............80% of max x max reps
..................................75% of max x max reps

Week 3
Monday............................Thursday
60% of max x8 reps ...............60% of max x 8 reps
75% of max x 6 reps ..............75% of max x 6 reps
80% of max x 5 reps ..............80% of max x 5 reps
85% of max x 3 sets of 4 reps.....85% of max x 2 sets of 4 reps
80% of max x max reps ............80% of max x max reps
..................................80% of max x max reps

Week 4
Monday ...........................Thursday
60% of max x 8 reps ..............60% of max x 8 reps
75% of max x 6 reps ..............75% of max x 6 reps
80% of max x 5 reps ..............80% of max x 5 reps
85% of max x 4 reps .............85% of max x 4 reps
90% of max x 2 sets of 3 reps.....90% of max x max reps
90% of max x max reps ............80% of max x max reps
..................................75% of max x max reps

Week 5
Monday ...........................Thursday
60% of max x 8 reps ...............60% of max x 8 reps
75% of max x 6 reps ...............75% of max x 6 reps
85% of max x 4 reps ...............85% of max x 4 reps
90% of max x 3 sets of 3 reps .....90% of max x 2 sets of 3 reps
80% of max x max reps .............80% of max x max reps
...................................80% of max x max reps

Week 6
Monday.............................Thursday
60% of max x 8 reps ...............60% of max x 8 reps
75% of max x 6 reps ...............75% of max x 6 reps
85% of max x 4 reps ...............85% of max x 4 reps
90% of max x 3 reps ...............90% of max x 2 sets of 3 reps
92% of max x max reps .............85% of max x max reps
85% of max x max reps .............80% of max x max reps
80% of max x max reps ..................................

Week 7
Monday.............................Thursday
60% of max x 8 reps ...............60% of max x 8 reps
75% of max x 6 reps ...............75% of max x 6 reps
85% of max x 4 reps ...............85% of max x 4 reps
90% of max x 3 reps ...............90% of max x 3 reps
95% of max x 2 sets of 3 reps .....92% of max x 2 reps
80% of max x max reps .............95% of max x 2 reps
...................................85% of max x max reps

Week 8
Monday.............................Thursday
60% of max x 8 reps ...............60% of max x 8 reps
75% of max x 6 reps ...............75% of max x 6 reps
85% of max x 4 reps ...............85% of max x 4 reps
90% of max x 3 reps ...............90% of max x 3 reps
92% of max x 2 reps ...............95% of max x 2 reps
95% of max x max ..................90% of max x max
85% of max x max .....................................

Week 9

"After you have completed the 8 weeks on this program, for the 9th week go back and do your old workout program on the bench. I want you to peak out on Monday and do the same thing on Thursday. After you have completed this course you should see some incredible gains."

Ascend 06-25-2012 03:25 AM

Looking at all these advanced programs... Still so far to go.


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