Muscle & Strength - 8 Week Bench Press Program

Week 1
Workout A
Exercise	Sets	Reps
Bar	1	10
35% of 1RM	1	10
45% of 1RM	1	5
55% of 1RM	1	3
60% of 1RM	1	3
65% of 1RM	4	Max Reps
Workout B
Exercise	Sets	Reps
Bar	1	10
35% of 1RM	1	10
45% of 1RM	1	5
55% of 1RM	1	3
60% of 1RM	1	3
70% of 1RM	4	Max Reps

Week 2
Workout A
Exercise	Sets	Reps
Bar	1	10
35% of 1RM	1	10
45% of 1RM	1	5
55% of 1RM	1	3
60% of 1RM	1	3
70% of 1RM	4	Max Reps
Workout B
Exercise	Sets	Reps
Bar	1	10
35% of 1RM	1	10
45% of 1RM	1	5
55% of 1RM	1	3
65% of 1RM	1	3
75% of 1RM	4	Max Reps

Week 3
Workout A
Exercise	Sets	Reps
Bar	1	10
35% of 1RM	1	10
45% of 1RM	1	5
55% of 1RM	1	3
65% of 1RM	1	3
75% of 1RM	4	Max Reps
Workout B
Exercise	Sets	Reps
Bar	1	10
35% of 1RM	1	10
45% of 1RM	1	5
55% of 1RM	1	3
65% of 1RM	1	3
80% of 1RM	4	Max Reps

Week 4
Workout A
Exercise	Sets	Reps
Bar	1	10
35% of 1RM	1	10
45% of 1RM	1	5
55% of 1RM	1	3
65% of 1RM	1	3
80% of 1RM	4	Max Reps
Workout B
Exercise	Sets	Reps
Bar	1	10
35% of 1RM	1	10
45% of 1RM	1	5
55% of 1RM	1	3
65% of 1RM	1	3
75% of 1RM	1	1
85% of 1RM	3	Max Reps

Week 5
Workout A
Exercise	Sets	Reps
Bar	1	10
35% of 1RM	1	10
45% of 1RM	1	5
55% of 1RM	1	3
65% of 1RM	1	3
75% of 1RM	1	1
85% of 1RM	3	Max Reps
Workout B
Exercise	Sets	Reps
Bar	1	10
35% of 1RM	1	10
45% of 1RM	1	5
55% of 1RM	1	3
65% of 1RM	1	3
75% of 1RM	1	1
85% of 1RM	1	1
90% of 1RM	2	Max Reps
80% of 1RM	1	Max Reps

Week 6
Workout A
Exercise	Sets	Reps
Bar	1	10
35% of 1RM	1	10
45% of 1RM	1	5
55% of 1RM	1	3
65% of 1RM	1	3
75% of 1RM	1	1
85% of 1RM	1	1
90% of 1RM	2	Max Reps
80% of 1RM	1	Max Reps
Workout B
Exercise	Sets	Reps
Bar	1	10
35% of 1RM	1	10
45% of 1RM	1	5
55% of 1RM	1	3
65% of 1RM	1	3
75% of 1RM	1	1
85% of 1RM	1	1
95% of 1RM	2	Max Reps
80% of 1RM	1	Max Reps

Week 7
Workout A
Exercise	Sets	Reps
Bar	1	10
35% of 1RM	1	10
45% of 1RM	1	5
55% of 1RM	1	3
65% of 1RM	1	3
75% of 1RM	1	1
85% of 1RM	1	1
95% of 1RM	2	Max Reps
80% of 1RM	1	Max Reps
Workout B
Exercise	Sets	Reps
Bar	1	10
35% of 1RM	1	10
45% of 1RM	1	5
55% of 1RM	1	3
65% of 1RM	1	3
75% of 1RM	1	1
85% of 1RM	1	1
92.5% of 1RM	1	1
100% of 1RM	1	Max Reps
80% of 1RM	1	Max Reps

Week 8
Workout A
Exercise	Sets	Reps
***NO WORKOUT - REST***
Workout B
Exercise	Sets	Reps
Bar	1	10
35% of 1RM	1	10
45% of 1RM	1	5
55% of 1RM	1	3
65% of 1RM	1	3
75% of 1RM	1	1
85% of 1RM	1	1
95% of 1RM	1	1
105% of 1RM (If you make this, try 107.5%)	1	1
107.5% of 1RM (If you make this, try 110%)	1	1
110% of 1RM	1	1

Source: 8 Week Bench Press Builder