Bench Program

Date: Starting Bench 1rm Week 1 Weight Monday Warmup Warmup Warmup Bench Bench Bench Squats Squats Dips Wednesday Warmup Warmup Warmup Bench Bench Deadlift Deadlift Pullups Friday Warmup Warmup Warmup Bench Bench Incine DB BP CGBP 55 65 80 130 130 130 Reps 5 5 3 3 3 3 5 5 Monday Warmup Warmup Warmup Bench Bench Bench Squats Squats Dips 200 Week 2

Up Your Bench Press 30lbs in 30 days!

Week 3 Weight 60 70 85 140 140 140 Reps 5 5 3 3 3 3 5 5 Monday Warmup Warmup Warmup Bench Bench Bench Squats Squats Dips Wednesday Warmup Warmup Warmup Bench Bench Deadlift Deadlift Pullups Friday Warmup Warmup Warmup Bench Bench Incine DB BP CGBP

60 75 90 150 150

5 5 5 3 3 3 3

Wednesday Warmup Warmup Warmup Bench Bench Deadlift Deadlift Pullups Friday Warmup Warmup Warmup Bench Bench Incine DB BP CGBP

65 80 100 160 160

5 5 5 3 3 3 3

70 85 105 170 170

5 5 3 2 2 30

75 90 110 180 180

5 5 3 2 2 30

Week 4 Weight 60 75 90 150 150 150 Reps 5 5 3 3 3 3 5 5 Monday Warmup Warmup Warmup Bench Bench Bench Squats Squats Dips Wednesday Warmup Warmup Warmup Bench Bench Deadlift Deadlift Pullups Friday Warmup Warmup Warmup Bench Bench Incine DB BP CGBP Weight 65 80 100 160 160 160 Reps 5 5 3 3 3 3 5 5

Wednesday 70 85 105 170 170 5 5 5 3 3 3 3

75 90 110 180 180

5 5 5 3 3 3 3

80 95 115 190 190 Incine DB BP

5 5 3 2 2 30

80 100 120 200 200

5 5 3 2 2 30