All weights are based on your 1RM bench press.
The plan is working up to a triple on your current 1RM in the course of 11 weeks.
Week 1:
Bench press 50% x 8 sets x 3 reps
4-board press 80% (of your bench press max) x 5 sets 5 reps
Push Down 3 sets x 12-20 reps
Week 2:
Bench press 55% x 8 sets x 3 reps
4-board press 80% (of your bench press max) x 5 sets 5 reps
Push Down 3 sets x 12-20 reps
Week 3:
Bench press 60% x 8 sets x 3 reps
Rack lock outs 80% x 5 sets 5 reps
Skullchrusher 3 sets x 12-20 reps
Week 4:
Bench press 65% x 8 sets x 3 reps
Rack lock outs 80% x 5 sets 5 reps
Skullchrusher 3 sets x 12-20 reps
Week 5:
Bench press 70% x 6 sets x 3 reps
Floor Press 50% x 5 sets 5 reps
2-hand-DBextensions behind head 3 sets x 12-20 reps
Week 6:
Bench press 75% x 6 sets x 3 reps
Floor Press 50% x 5 set of 5 reps
2-hand-DBextensions behind head 3 sets x 12-20 reps
Week 7:
Bench press 80% x 3 sets x 3 reps
Dips 3 sets x 8-12 reps
French Press on the floor, 3 sets x 10-15 reps
Week 8 : bench press 85% x 3 sets x 3 reps
Dips 3 sets x 8-12 reps
French Press on the floor, 3 sets x 10-15 reps
Week 9: Bench press 90% x 3 sets x 3 reps
4-board press 80% (of the bench press max) x 5 sets 5 reps
Push Down 3 sets x 12-20 reps
Week 10:
No exercise for chest, shoulders and triceps
Week 11:
Bench Press 100% x 1 set x3 reps
