I got this program from the article 'High Frequency Benching' by Kelly Baggett.
Mon: 4 sets of 3 at 85%
Tues: 3 sets of 2 at 90%
Wed: 1 x 1 at 100% (max out) followed by 3-4 x 1 at 95%
Fri: 4-5 sets of 1 at 80% (should be very light)
The percetages are ment to be used only as a guide. You should use a weight that lets you do all the reps without reaching failure.
