This program is from The Weighttrainer
In the original article "Ken Lain's" Matrix "Bench Press Program Overview" you can also find a calculator for the program
week 1
day 1
Singles up to 98%
3 sets x 10 reps at 55%
day 2
3 sets x 10 reps at 44%
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week 2
day 1
Singles up to 99%
3 sets x 9 reps at 60%
day 2
3 sets x 9 reps at 48%
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week 3
day 1
Singles up to 100%
3 sets x 8 reps at 65%
day 2
3 sets x 8 reps at 52%
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week 4
day 1
Singles up to 101%
3 sets x 7 reps at 70%
day 2
3 sets x 7 reps at 56%
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week 5
day 1
Singles up to 102%
3 sets x 6 reps at 75%
day 2
3 sets x 6 reps at 60%
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week 6
day 1
Singles up to 103%
3 sets x 5 reps at 80%
day 2
3 sets x 5 reps at 64%
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week 7
day 1
Singles up to 104%
2 sets x 4 reps at 85%
day 2
2 sets x 4 reps at 68%
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week 8
day 1
Singles up to 105%
2 sets x 3 reps at 90%
day 2
2 sets x 3 reps at 72%
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week 9
day 1
1 set x 2 reps at 95%
day 2
1 set x 2 reps at 76%
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week 10
day 1
Try a single at 110%
