Week 1:
Bench press: The big 21.
Floor press: Work up to a max set of 5. If you feel good you can continue up to a max triple and even single.
Incline bench press: 5 sets of 10 reps
Triceps extension: 5 sets of 10 reps
Week 2:
Same as week 1, but you should try to do more sets on your assistance exercises than you did the previous week.
Week 3:
Bench press: Work up to a comfortable single. It should feel 90-95%-ish. Never miss lifts on this day.
Incline bench: Work up to a maximal set of 6 reps.
Triceps extension: Work up to a maximal set of 6 reps.
Week 4:
Bench press: 20/20
2-board press: Work up to a max set of 5. If you feel good you can continue up to a max triple and even single.
Incline bench press: 5 sets of 8 reps
Triceps extension: 5 sets of 8 reps
Week 5:
Same as week 1, but you should try to do more sets on your assistance exercises than you did the previous week.
Week 6:
Bench press: Work up to a comfortable single. It should feel 90-95%-ish. Never miss lifts on this day.
Incline bench: Work up to a maximal set of 5 reps.
Triceps extension: Work up to a maximal set of 5 reps.
Week 7:
Bench press: The 6 rep wave.
Floor press: Work up to a max single.
Incline bench: Work up to a maximal set of 6 reps.
Triceps extension: Work up to a maximal set of 6 reps.
Week 8:
Bench press: The 6 rep wave.
2-board press: Work up to a max single.
Incline bench: Work up to a maximal set of 5 reps.
Triceps extension: Work up to a maximal set of 5 reps.
Week 9:
Bench press: Work up to a single at about 80-85% of your max.
Incline bench: Work up to a comfortable set of 5 reps.
Triceps extension: Work up to a comfortable set of 5 reps.
Week 10:
Bench press: Work up to a new PR!
