This program is built on classical linear periodization. The ending of it is auto-regulated.
Week 1 – 60% of your one rep max. 5 sets of as many reps as possible, but no greater than 8 reps per set.
Week 2 - 65% of your one rep max. 5 sets of as many reps as possible, but no greater than 8 reps per set.
Week 3 - 70% of your one rep max. 5 sets of as many reps as possible, but no greater than 5 reps per set.
Week 4 - 75% of your one rep max. 5 sets of as many reps as possible, but no greater than 5 reps per set.
Week 5 - 80% of your one rep max. 5 sets of 3 reps.
From week 6 until the cycle ends you keep adding 5 lbs per week. You start with 5 sets of 3 reps.
Any sets where you can not complete all three reps are dropped the following week. When you can not complete 3 reps for one set the cycle ends.
Example:
Week 6 - 80% + 5lbs x 3,3,3,3,3
Week 7 - 80% + 10lbs x 3,3,3,3,2
Week 8 - 80% + 15lbs x 3,3,2
Week 9 - 80% + 20lbs x 3,2
Week 10 - 80% + 25lbs x 2 => End of cycle. At this point you can deload, max out or start over.
Read the whole article about this program at:
http://hugegainer.com/5x3-bench-press-program-workout-routine/
