Ohio State Buckeye Workout Chart

The Ohio State Buckeye workout chart is a 7-set bench press program that ramps from 8 reps down to a heavy single, then finishes with a 4-rep back-off set. Based on your current one-rep max (1RM), the chart prescribes exact weights for each set, eliminating guesswork and ensuring progressive overload. Originally popularized in college football strength and conditioning programs, this Ohio State bench press program has been used by strength athletes for decades and remains one of the most straightforward barbell bench press progression systems available.

The structure is simple: find your current 1RM on the chart, perform all 7 sets at the prescribed weights, and move to the next row when you complete all sets successfully. Each session takes roughly 30-45 minutes and can be run 1-2 times per week alongside your regular training.

How the Ohio State Buckeye Workout Works

The Buckeye workout is a progressive overload bench press system built on a pyramid-style loading scheme. You start with a lighter set of 8 reps, progressively increase the weight while decreasing reps through sets of 6, 4, 3, and 2, peak with a heavy single, then drop back down for a 4-rep set.

This structure accomplishes several things simultaneously:

1. Warm-up integration: The ascending sets serve as your warm-up. No separate warm-up sets needed beyond general movement prep.
2. Neural activation: The progressive loading primes your nervous system for heavier weights, making each subsequent set feel more manageable.
3. Strength development: The heavy singles and doubles develop maximal strength and confidence under heavy loads.
4. Volume accumulation: The back-off set adds hypertrophy stimulus after the heavy work, when the muscles are fully activated.

Set and Rep Structure

The percentages increase as your max goes up. A lifter with a 200 lb max performs the 8-rep set at roughly 53% of their max, while a lifter with a 400 lb max performs the same set at approximately 76%. This reflects the principle that stronger lifters can handle higher relative intensities, particularly on the lighter sets.

The Complete Ohio State Buckeye Workout Chart

Find your current 1RM in the first column. Perform each set across the row at the prescribed weight.

All weights are in pounds. Round to the nearest available plate combination on your bar.

How to Use the Buckeye Workout Chart

Step 1: Find Your 1RM

If you do not know your current bench press 1RM, test it before starting the program. Warm up thoroughly, work up in singles, and record the heaviest weight you can press with proper form for one rep. If your max falls between rows on the chart (for example, 285 lbs), use the row below your actual max (280 lbs) to ensure you can complete all sets.

Step 2: Perform the Workout

1. Load the bar to the weight listed in the 8-rep column for your 1RM row.
2. Complete 8 reps with that weight.
3. Rest 2-3 minutes.
4. Increase to the 6-rep weight. Complete 6 reps.
5. Continue through 4 reps, 3 reps, 2 reps, and the single.
6. After the single, drop back to the 4-rep weight for the back-off set.

Step 3: Progress

When you complete all 7 sets at the prescribed weights without failing a rep, move to the next row up on the chart in your next session. This adds approximately 10 lbs to your working max and adjusts all working weights accordingly.

If you fail a rep on any set, repeat the same row in your next session. Do not skip ahead.

Programming the Buckeye Workout Into Your Training

Frequency

Run the Buckeye workout 1-2 times per week. For most lifters, twice per week with at least 72 hours between sessions produces the best results. If you are also doing heavy shoulder or tricep work elsewhere in your program, once per week may be sufficient to avoid overtraining the pressing muscles.

Rest Periods

• Sets 1-3 (8, 6, 4 reps): Rest 2-3 minutes between sets
• Sets 4-6 (3, 2, 1 reps): Rest 3-5 minutes between sets
• Set 7 (back-off 4 reps): Rest 2-3 minutes after the single

The heavier sets require longer rest to allow full neural recovery. Cutting rest short on the heavy work compromises performance and increases injury risk.

Accessory Work

The Ohio State Buckeye workout chart covers your primary bench press work. After completing all 7 sets, add 2-3 accessory exercises targeting supporting muscle groups:

• Triceps: Close-grip bench press, tricep dips, or skull crushers (3 sets of 8-12 reps)
• Chest: Dumbbell flyes or cable crossovers (3 sets of 10-15 reps)
• Shoulders: Overhead press or lateral raises (3 sets of 8-12 reps)
• Back: Barbell rows or face pulls (3 sets of 10-15 reps) for shoulder health and pressing stability

Sample Weekly Split

Who Is the Buckeye Workout Best For?

Intermediate to Advanced Lifters

The Buckeye workout is best suited for lifters with at least 6-12 months of consistent barbell bench press training and a 1RM of 180 lbs or higher. The heavy singles and doubles require solid technique and the ability to manage near-maximal loads safely.

Strength Training and Powerlifting Athletes

If your primary goal is increasing your bench press max, the Ohio State bench press program provides a clear, percentage-based progression path. Each successful completion of a row adds approximately 10 lbs to your effective max.

Lifters Who Want Structure

One of the program’s biggest strengths is that it removes decision-making from the workout. Every weight and rep count is predetermined. You show up, follow the chart, and progress when you are ready.

Not Ideal For

• Complete beginners: Lifters with less than 6 months of training experience should build a base with higher-rep work before attempting near-maximal singles.
• Pure hypertrophy goals: The volume is lower than typical bodybuilding programs. The Buckeye chart is a strength program that produces some hypertrophy, not a hypertrophy program that produces some strength.
• Lifters recovering from injury: The heavy singles place significant stress on the shoulders, elbows, and wrists. Get clearance from a healthcare professional before running this program after an upper body injury.

Tips for Success on the Buckeye Program

1. Do not ego lift: Start at a row you can confidently complete. Failing the single on your first session means you started too heavy. Drop down a row.
2. Warm up before the first set: The 8-rep set serves as a transition to working weight, but you should still perform general warm-up movements (band pull-aparts, shoulder rotations, light pressing) before loading the bar.
3. Use a spotter for heavy sets: The 2-rep and 1-rep sets are near your max. Always have a competent spotter or use safety pins set at the appropriate height.
4. Track your sessions: Record whether you completed each set and at what weight. This data helps you identify stalling patterns and adjust rest periods or recovery accordingly.
5. Prioritize recovery: Sleep 7-9 hours per night, eat at maintenance calories or above, and consume adequate protein (0.8-1g per pound of bodyweight). Strength programs fail when recovery cannot keep pace with training stress.
6. Be patient with progression: Adding 10 lbs per session is fast. If you stall on a row for 2-3 consecutive sessions, retest your 1RM. It may have changed, and you may need to use a different row.
7. Know when to deload: If you stall on the same row for 3+ sessions, take a deload week at 60-70% of your working weights before attempting the row again. A planned deload every 4-6 weeks can also prevent stalls from accumulating.