Ted Arcidi's Bench Press Routine

The percentages given are only my aproximations based on my knowledge of Arcidi's maximal lifts.   

Monday

Light Bench Press: 3 sets of 5 @ 60-65% of 1RM
Medium Behind-the-Neck Press: 3 set of 5 @ 65 -75 % of 1RM
Lying Tricep Extension to the nose: 2 sets of 6 reps
Standing Barbell Curls: 3 sets of 6 reps
Lat Pulldowns: 3- 4 set sof 10 reps

Thursday

Heavy Bench Press: As heavy as possible. Weeks 1-3 do 3 sets of 6 reps, weeks 4-6 do 3 sets of 5 reps, weeks 7-9 do 3 sets of 3 reps, weeks 10-11 combine sets of 3 and 2 reps. Max out on week 12.
Light Behind-the-Neck Press: 3 sets of 6 reps @ 55-60% of 1RM
Lying Tricep Extension to the nose: 2 sets of 6
Standing Barbell Curls: 3 sets of 6
Lat Pulldowns: 3-4*10


Saturday

Squats: your choice of sets and reps
Deadlifts: your choice of sets and reps
Heavy Behind-the-neck Press: 2 sets of 3 @ 80-90% of 1RM


Sources:

http://www.angelfire.com/ab/bigmuscle2/arcidi.html
http://ditillo2.blogspot.no/2013/07/ted-arcidis-bench-training-dennis-b-weis.html

Powerlifting program by Sturla Davidsen.

The original article claims that this was the program used by Davidsen to win the world championship in 1997. The program is three days per week. Monday is the heavy day for bench and squat. Wednesday is the heavy deadlift day. Friday is a light day for practicing form. Simple and effective.

Week 1:

Monday
Benchpress: 5 sets of 3 reps @ 10 kg less than your 3RM
Squats: 5 sets of 3 reps @ 20 kg less than your 3RM
Close Grip Benchpress: 5 sets of 3 reps @ 10 kg less than your 3RM

Wednesday
Medium Grip Benchpress: 5 sets of 3 reps @ 10 kg less than your 3RM
Deadlift: 5 sets of 3 reps @ 20 kg less than your 3RM

Friday
Benchpress: 5 sets of 3 reps @ 10 kg less than your 3RM
Squats: 5 sets of 3 reps @ 10 kg less than your 3RM
Close Grip Benchpress: 5 sets of 3 reps @ 10 kg less than your 3RM

Week 2:

Monday
Benchpress: 5 sets of 3 reps @ 2,5kg more than last monday
Squats: 5 sets of 3 reps @ 5kg more than last monday
Close Grip Benchpress: 5 sets of 3 reps @ 2,5kg more than last monday

Wednesday
Medium Grip Benchpress: 5 sets of 3 reps @ same weight as last wednesday
Deadlift: 5 sets of 3 reps @ 5kg more than last wednesday

Friday
Same as last friday.

Week 3-End of program(I guess the program ends when you can't do 3x3 on the heavy days anymore) 

Monday
Benchpress: Keep adding 2,5 kg for the 5 sets of 3. When this gets to hard move to 3 sets of 3.
Squats: Keep adding 5 kg for the 5 sets of 3. When this gets to hard move to 3 sets of 3.
Close Grip Benchpress: Keep adding 2,5 kg for the 5 sets of 3. When this gets to hard move to 3 sets of 3.

Wednesday
Medium Grip Benchpress: Same as week 1 throughout the entire program
Deadlift: Keep adding 5 kg for the 5 sets of 3. When this gets to hard move to 3 sets of 3.

Friday
The whole workout stays the same throughout the entire program.

Trim your calluses

Callouses are unavoidable for serious lifters. If callouses become to big they can rip off. Therefore it is advisable to trim them. Today I came across what looks like a useful tool for this process. Tweezerman LTD Safety Slide Callus Shaver and Rasp

High Frequecy Training Template by Duane Hansen

I stole this from a thread at the Power & Bulk forum.

Here is a concept:

Monday, Wednesday, Friday - Press, Squat, Bench, Deadlift, 10-20 sets of singles, work up to a really heavy single in each lift.

Tuesday, Thursday, Saturday - Press, Squat, Bench, Deadlift, 10 sets of 2-3 reps in each lift. (Use 10-20% less weight than your best single from the day before).

The bodybuilding work follows the heavy work every day -

Chins, 5 sets x 5 reps with half of your best weight in the squat (remember to add in your own bodyweight here)
Dumbbell Press, 5 sets x 5 reps with half of your top weight in the press
Barbell Curls, 5 sets x 5 reps with half of your top weight in the bench press

After a month or so of doing 5 sets x 5 reps in the bodybuilding work, start doing 6 sets x 6 reps with the same weight.

As you can see the frequency is through the roof, so you will have use a laid back approach to your training with this setup. No yelling and slapping your face before sets:-)

I would use the weight reccomendations for the assistance/bodybuilding work as a suggestion only. I know that I would not be able to curl 50 % of my bench max for 5x5.

6 Week Squat Program by Mathew Bertrand

To read the whole article about the program go to "6 Weeks of Squatting Insanity".

In this program you will squat 6 days per week.

Week 1:
Do 10 singles @ 80% of max for six days straight. (The table in the original article says one set of 10 reps. This is wrong according to the author. It would also be impossible for most people)

Week 2:
Max out. then drop 20lbs and do 2 sets of 2 reps. If you can't get 2 reps drop another 10 lbs. Do this on all six days. 

Week 3:
87% for 10 singles every day.

Week 4:
Same as week 2.

Week 5:
Monday: 4 doubles @ 80%
Tuesday: Single @ 80%

Wednesday: 4 doubles @ 80%

Thursday and Friday: Single @ 80%

Saturday: Max out powerlifting meet style or compete.

Week 6:

Do whatever you want but keep squatting.

Swedish Powerlifting Program by Kåre Lundgren

I found this program described by  David Hinchley here.

The notation employed in the program is weight x reps x sets, with X being the weight chosen by the lifter. Suggested warm-up weights are given assuming approximate maximums of a 270kg squat, a 180kg bench and a 270kg deadlift.

You will increase the intensity for your worksets throughout the cycle.

Preparation Period (8-10 weeks)

Monday    decline bench press (wide grip)
          60kg x3x3, 100kg x2, 130kg x1, X x3x5 or X x2x5
          squat (belt only)
          60kg x3x3, 120kg x3, 150kg x1, X x3x5

Wednesday deadlift (with stop)
          60kg x3x3, 120kg x2, 180kg x1, X x3x5
          decline bench press (with pause on every rep)
          60kg x3x3, 100kg x2, a) X x3x5 or b) X x3x6
          row (keep the body still, use only arms)
          50kg x5, X x5x5

Friday    squat (with suit and wraps)
          60kg x3x3, 120kg x3x2, (suit on) X x3x5
          stiff-legged deadlift (slow)
          60kg x5, 100kg x3, X x5x5

Saturday  bench press
          60kg 3x3, 100kg 2 and a choice of either
          A) X 5x3 or B) X 5x2

Competition Preparation Period (4-6 weeks)

Monday    decline bench press (with stop on every rep)
          60kg x3x3, 100kg x2, a) X x3x5 or b) X x2x5
          squat (with suit and wraps)
          60kg x3x3, 120kg x3x2, (suit on) X x3x5

Wednesday deadlift (every two weeks)
          60kg x3x3, 120kg x2, 180kg x1
          a) X x1, X+20kg x1, max x1, max-30kg x3 or b) X 5x3
          stiff-legged deadlift (slow)
          60kg x3x3, 100kg x3, 130kg x2, X x3x5
          decline bench press (wide grip)
          60kg x3x3, 100kg x2, 130kg x1,
          a) X x1, max x1, max-15kg x3 or b) X x3x5 or c) X x2x5

Friday    squat (with suit and wraps)
          60kg 3x3, 120kg x2, 200kg x2, X x1, X+30kg x1, max x1,
          max+30kg x1 (shallow), max-30kg x3
          row (keep the body still, use only arms)
          50kg x5, X x5x5

Saturday  bench press (strict competition style)
          60kg 3x3, 100kg x2, 130kg x1,
          a) X x1, max x1, max-15kg x2x4 or b) X x2x5 

Source 

10 Week Bench Press Program

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.

Brandon Lilly Deadlift Program

Go here to read the whole article by Brandon Lilly about the program on the Juggernaut webpage.

Week 1
Work Up to 85% x 2 reps w/Weight on 3-4″ mat.
Sumo Grip no Belt 45% x 20 reps (Use straps)

Week 2
Block Pull Reps
75% x 3 x 5 sets
82.5% x 3

Week 3
Deadlift Speed
65% x 1 rep x 10 sets
70% x 1
75% x 1

Week 4
Max Effort Dead
Max Single Up to 92.5% standing on a 1″ block.

Week 5
6 inch Block Conventional Snatch Grip
75% x 5 x 5 sets

Week 6
Speed Deads Comp Stance
70% x 1 x 8 sets
80% x 1 x 2 sets

Week 7
Max Effort Single w/Weight on 2″ Blocks
Try to work up to at least 101% of previous PR

Week 8
Deadlift Reps
4″ Block Pulls
85% x 2 x 3 sets

Week 9
Speed Pulls Full Gear
75% x 1 x 5 sets
80% x 1
85% x 1

Week 10
Meet Week

Bill Starr 20 rep program

This program that focus on single reps, was explained by Duane Hansen in a thread on the Power & bulk forum.

Start with a light weight. Press it for 5 singles (rest about 1 minute between sets).

Add 10 pounds (or 5kg) to the bar and do another 5 singles.

Add 10 pounds (or 5kg) again and do 5 singles.

By now you have done 15 singles with some easy weight. Now,

Do several (4-6) singles; add 5-10 pounds (2.5-5 kg) to the barbell before each of these singles. By the end of this scheme, you will have done a lot of reps with medium weights and worked up to a fairly heavy single. The trick is that you should repeat this workout in a few days but start with a barbell that is 5 pounds (or 2.5kg) heavier. Over time you will start with a heavier weight and finish with a heavier weight, but you will also get a lot of practice with pressing heavy weights.

John Broz - Powerlifting template

This is a powerlifting template from John Broz that have floated around the internet for a while now. Ease in to it......

day 1,2,3,4,5,6: squat to max (best weight at perfect competiotion technique) + back off sets of minimum 3x2, upto max of 50 reps. going back upto max or beyond if the weights start to feel light enough

day 1,3,5 bench press to max (2 wide,1 close grip)+ back off sets (quantity will need some experiment because I have not tried with bench in over 10 yrs)

day 2,4,6 deadlift 2-3 x 10 sets all from floor. vary % based on positions and back health

If you are gonna train 4x/wk then day 5&6 will be in the next week.

any assistance rehab/bodybuilding such as pullups, dumbell flyes etc should follow at the end as well as grip work based on how you feel. These are optional and should be done at discresion

Most importantly- speed is ALWAYS the priority! When squatting and pulling getting up fast is soooo important, as well as the bench. Doing the press quickly to generate power is key too. going slow with light weights is a big NO NO!!

Brady Stewart - Raw Bench Program

I got this program from the Iron Authority web page.
To read the entire article about the program go here.

On this program you will bench three times per week:

DAY 1

Competition Style Raw Bench Press
x3 @8 RPE
x2 @8 RPE
x1 @8 RPE
x1 @8 RPE
RAW 2 Board Press
x3 @8 RPE
RAW 1 Board Press
x3 @8 RPE
Competition Style Raw Bench Press
x3 @8 RPE
Close Grip Raw Bench Press
x2x8-12 @7 RPE
Lats (rows or pulldowns)
x4 sets x15 reps @7-8 RPE
Shrugs
x2 sets x20 reps @7-8 RPE

DAY 2

Wide Grip Bench Press
x5 sets x3 reps @8 RPE
Lats (rows or pulldowns)
x4 sets x15 reps @7-8 RPE

DAY 3

Close Grip Bench Press
x4 sets x4 reps @8 RPE
Dumbbell Military Press – sit on flat bench
x2 sets x20 reps @7 RPE
Rotator Cuff External Rotations
x2 sets x30 reps @7 RPE

Huge Gainer 10 Week Staggered Deadlift Workout Program

This is a 10 week deadlift program.
You can read the entire article about the program here.

• Week 1 – 75% x 5 sets x 5 reps
• Week 2 – 65% x 7 sets x 5 reps
• Week 3 – 80% x 4 sets x 4 reps
• Week 4 – 70% x 6 sets x 5 reps
• Week 5 – 85% x 3 sets x 3 reps
• Week 6 – 75% x 5 sets x 5 reps
• Week 7 – 90% x 2 sets x 2 reps
• Week 8 – 80% x 4 sets x 4 reps
• Week 9 – 60% x 5 sets x 3 reps
• Week 10 – *Max Attempt, see below

I highly reccomend visiting the hugegainer website.

Christian Thibaudeau - Deadlift Program

This is a high frequency approach to deadliftning. The following is cut and pasted from a thread on T-nation:

Here is the cycle I use... it is a 4 days cycle (so 4 days per week):

DAY 1. 60% of your max for 10 sets of 2 done as fast as possible
DAY 2. 60% of your max for 13 sets of 2 done as fast as possible
DAY 3: 60% of your max for 15 sets of 2 done as fast as possible
DAY 4. 60% + 40lbs for 10 sets of 1 done as fast as possible

Then restart the cycle with 20lbs more... so it would look like:

DAY 1. 60% of your max + 20lbs for 10 sets of 2 done as fast as possible
DAY 2. 60% of your max + 20lbs for 13 sets of 2 done as fast as possible
DAY 3: 60% of your max + 20lbs for 15 sets of 2 done as fast as possible
DAY 4. 60% + 60lbs for 10 sets of 1 done as fast as possible

You keep going until you start to have a form breakdown, this is normally after 3-4 cycles (some will extend it to 5-6) after that you stop deadlifting for a week, retest your max and start a new cycle.

The goal is to go as fast as possible (not during the set, but taking short rest periods between sets).

Good time targets are:

DAY 1. Under 3 minutes
DAY 2.Under 4 minutes
DAY 3. Under 6 minutes
Day 4: Under 2 minutes 

Hugegainer: 5 x 3 Bench program

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/

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  

Matt Kroc 16 week bench press program

Week 1: 5x10x60% (5 sets of 10 reps @ 60%)
Week 2: 5x8x65%
Week 3: 5x5x70%
Week 4: 5x3x75%
Week 5: 5x10x60%
Week 6: 5x8x70%
Week 7: 5x5x75%
Week 8: 5x3x80%
Week 9: 5x10x60%
Week 10: 4x8x75%
Week 11: 4x5x80%
Week 12: 4x3x85%
Week 13: 5x10x60%
Week 14: 3x8x80%
Week 15: 3x5x85%
Week 16: 3x3x90%

Source: Big Bench Program for Strength and Size