This is a program I found on trainwiser.com
week 1
day 1
Bench press 60% 8x3reps
Narrow Bench 2x5reps
2-board-press 2x5reps
rack lockouts 2x5reps
Day 2
Explosive Bench Press 8x3 reps at 50%
After the bench press, select two triceps exercises. Do 8 to 15 reps, 2 to 3 sets
week 2
day 1
Bench press 65% 8x3reps
Same assistance exercises
day 2
Explosive Bench Press 8x3 reps at 55%
Same assistance exercises
week 3
day 1
Bench press 70% 6x3reps
Same assistance exercises
day 2
Explosive Bench Press 8x3 reps at 60%
Same assistance exercises
week 4
day 1
Bench press 75% 6x3reps
Same assistance exercises
day 2
Explosive Bench Press 8x3 reps at 50%
Same assistance exercises
week 5
day 1
Bench press 80% 3x3reps
Same assistance exercises
day 2
Explosive Bench Press 8x3 reps at 55%
Same assistance exercises
week 6
day 1
Bench press 85% 3x3reps
Same assistance exercises
day 2
Explosive Bench Press 8x3 reps at 60%
Same assistance exercises
week 7
day 1
Bench press 90% 2x3reps
Narrow Bench 2x3reps
2-board-press 2x3reps
rack lockouts 2x3reps
day 2
Explosive Bench Press 8x3 reps at 50%
Same assistance exercises
week 8
day 1
Bench press 55% 5x3reps
No assistance exercises
day 2
Explosive Bench Press 3x3 reps at 60%
Same assistance exercises
week 9
Day 1 OFF
Day 2 MAX
