Sets x Reps
In this 10 week program we will build volume and intensity over the fist 6 weeks. We will then decrease the volume while continuing to build the intensity for the last four weeks to peak for our max in week 10. Your assistance work should follow the same pattern of increasing volume over the first six weeks then gradually decreasing it for the last four weeks. You should do no assistance work in week 10.
Week 1
Monday
Benchpress
5 singles at 70%
5 singles at 75%
5 singles at 80%
5 singles at 85%
Thursday
Benchpress
5x5 at 70%
Week 2
Monday
Benchpress
5 singles at 70%
5 singles at 75%
5 singles at 80%
3 singles at 85%
2 singles at 87,5%
Thursday
Benchpress
5x6 at 70%
Week 3
Monday
Benchpress
5 singles at 70%
5 singles at 75%
5 singles at 80%
3 singles at 85%
1 single at 87,5%
1 single at 90%
Thursday
Benchpress
5x7 at 70%
Week 4
Monday
Benchpress
5 singles at 70%
5 singles at 75%
5 singles at 80%
2 singles at 85%
1 single at 87,5%
2 singles at 90%
Thursday
Benchpress
5x5 at 75%
Week 5
Monday
Benchpress
5 singles at 70%
5 singles at 75%
5 singles at 80%
1 single at 85%
1 single at 87,5%
3 singles at 90%
Thursday
Benchpress
5x6 at 75%
Week 6
Monday
Benchpress
5 singles at 70%
5 singles at 75%
5 singles at 80%
1 single at 85%
1 single at 87,5%
2 singles at 90%
1 single at 92,5%
Thursday
Benchpress
5x7 at 75%
Week 7
Monday
Benchpress
4 singles at 70%
4 singles at 75%
4 singles at 80%
1 single at 85%
1 single at 87,5%
1 single at 90%
2 singles at 92,5%
Thursday
Benchpress
8x3 at 70%
Week 8
Monday
Benchpress
3 singles at 70%
3 singles at 75%
3 singles at 80%
1 single at 85%
1 single at 87,5%
1 single at 90%
1 single at 92,5%
1 single at 95%
Thursday
Benchpress
6x3 at 70%
Week 9
Monday
Benchpress
1 single at 70%
1 single at 75%
1 single at 80%
1 single at 85%
1 single at 87,5%
1 single at 90%
1 single at 92,5%
1 single at 95%
Thursday
Benchpress
4x3 at 70%
Week 10
Monday
Benchpress
3 singles at 70%
Thursday
Benchpress
Work up to a max.
