5 Week Bench Press Program

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Week 1:

Bench press
70%x5
75%x4
80%x3
85%x2
90%x1

2-board Press
Same weight as your last set of bench press.
Do 3 sets to failure, or if you don't have a spotter keep a couple of reps in the tank.

Incline Bench
10,8,6,4,10

Triceps
12,10,8,6,12

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Week 2:

Bench Press
72,5%x5
77,5%x4
82,5%x3
87,5%x2
92,5%x1

2-board Press
Same weight as your last set of bench press.
Do 3 sets to failure, or if you don't have a spotter keep a couple of reps in the tank.

Incline Bench
10,8,6,4,10

Triceps
12,10,8,6,12

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Week 3:

Bench Press
75%x5
80%x4
85%x3
90%x2
95%x1

2-board Press
Same weight as your last set of bench press.
Do 3 sets to failure, or if you don't have a spotter keep a couple of reps in the tank.

Incline Bench
10,8,6,4,10

Triceps
12,10,8,6,12

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Week 4:

Bench Press
70%x5
75%x4
80%x3,3,3

Incline Bench
8,6,4

Triceps
10,8,6

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Week 5:

Bench Press
NEW PR!!