This is a program that I have used in the past to hit some of my best results in the bench.
Week 1 and 2 have some crazy volume, but you get a nice strength boost through the reduced volume in weeks 3 through 5, and I am confident that you will be strong in week 6.
In weeks 1 and 2 we will use the bench press with legs in the air, to take away the bridge and the leg drive. This means that you lay on the bench with your feet in the air, crossed at the ankles like you are about to do crunches. This makes the bench press way harder and in this way we get a stronger training effect with the lighter weights at the beginning of the workout.
Week 1:
Bench Press with legs in the air:
Start at 50% of 1RM for 5 reps and increase the weight by 10kg for each set until you can no longer do 5 reps. All reps are paused on the chest.
Bench press:
Starting at the weight, that you ended the previous exercise with, for 5 reps, you increase the weight by 5kg each set until you can no longer do 5 reps. All reps are paused on the chest.
1-Board Press:
Starting at the weight, that you ended the previous exercise with, for 3 reps, you increase the weight by 5kg each set until you can no longer do 3 reps. All reps are paused on the board.
2-Board Press:
Starting at the weight, that you ended the previous exercise with, for 3 reps, you increase the weight by 5kg each set until you can no longer do 3 reps. All reps are paused on the board.
Chins with a close neutral grip : 6 sets
Bench Press: 5x5
Start with a weight that is 60-70% of your 1RM, and adjust the weights set by set so that the weights are challenging but you still get all your reps in. All reps are paused.
Rows: 4 sets
Face pulls: 3 sets
Bench Press:
Using approximately 60% of your 1RM, you will do 3 sets of as many reps as possible.
Pull downs: 5 sets
Triceps: 3 sets
Week 2:
Bench Press with legs in the air:
Start at 50% of 1RM for 5 reps and increase the weight by 10kg for each set until you can no longer do 5 reps. All reps are paused on the chest.
Bench press:
Starting at the weight, that you ended the previous exercise with, for 5 reps, you increase the weight by 5kg each set until you can no longer do 5 reps. All reps are paused on the chest.
1-Board Press:
Starting at the weight, that you ended the previous exercise with, for 3 reps, you increase the weight by 5kg each set until you can no longer do 3 reps. All reps are paused on the board.
2-Board Press:
Starting at the weight, that you ended the previous exercise with, for 3 reps, you increase the weight by 5kg each set until you can no longer do 3 reps. All reps are paused on the board.
3-Board Press:
Do one set at the weight, that you ended the previous exercise with, for as many reps as possible.
Add 10 kg and do another set for as many reps as possible
Chins with a close neutral grip : 7 sets
Bench Press: 7 sets of 5 reps
Start with a weight that is 60% of your 1RM, and adjust the weights set by set so that the weights are challenging but you still get all your reps in. All reps are paused.
Rows: 4 sets
Face pulls: 5 sets
Bench Press:
Using approximately 60% of your 1RM, you will do 3 sets of as many reps as possible.
Pull downs: 7 sets
Triceps: 5 sets
Week 3:
Bench Press:
5 sets of 1 rep at 90% of 1RM
5 sets of 5 reps at 80% of 1RM
Chins with a close neutral grip : 6 sets
Floor Press:
Work up to a maximal set of 5 reps
Rows: 5 sets
Biceps/Triceps Super set:
Pick one exercise each for triceps and biceps and do 3-5 super sets.
Week 4:
Bench Press:
5 sets of 1 rep at 90% of 1RM +2,5kg
5 sets of 5 reps at 80% of 1RM +2,5kg
Chins with a close neutral grip : 6 sets
Rows: 5 sets
Dumbbell pullover:
3 sets of 20 reps
Biceps/Triceps Super set:
Pick one exercise each for triceps and biceps and do 3-5 super sets.
Week 5:
Bench Press:
5 sets of 1 rep at 90% of 1RM + 5kg
5 sets of 5 reps at 80% of 1RM + 5kg
Chins with a close neutral grip : 6 sets
Rows: 5 sets
Dumbbell pullover:
3 sets of 20 reps
Biceps/Triceps Super set:
Pick one exercise each for triceps and biceps and do 3-5 super sets.
Week 6:
Hit a new personal best in the bench press
