Bench press program pdf

Close grip bench press 3 8 10 face pulls or bent over reverse dumbbell flys 3 10 15 hammer curls 3 8 12 all numbers are based off of your current 1 rep bench press max. Standing dumbbell knees slightly bent, palms in, press to straight arms, rotating to palms forward at end of movement. At the end of august, julius maddox slapped the alltime world record bench press record to sleep. Ill take you through your warm up, your main bench movement, and your accessory work in the program outlined below.

The powerlifting cycle described here will take lifters through an 8 to 15 week progression to reach a peak on competition day. This bench press program was created by brad gillingham and has a heavy bench day per week and a light bench day per week. Powerlifting programs specific to the bench press are a great way to make gains. When youre not eating more, rest, take naps or plan your next meal. It is tough to keep doing this week after week, and has been adjusted periodically to make sure you arent overtraining or putting too much strain on your joints. Because the bench press is the ultimate upperbody mass and strength builder, and getting stronger at it makes you bigger and stronger, period. Jens programs also comes with extremely detailed notes on how to select your training loads, advice on how to setup and execute your bench press technique, and instructional videos on each exercise. When you press harder, force output is higher so training conditions are more similar to. Forget your other priorities for the next six weeks, and ill fasttrack you to a better bench press. I used my log and if i was able to complete that weeks workout, i simply added 5 pounds to each workout weight.

Ed coan 10 week training template cast iron strength. On max effort bench press day, you pick one of these exercises and work to a 1rm. Close the maximum weight you can lift with good form. Click here to download garys 4 week bench press training charts in acrobat pdf file format. I used the chart as my basic bench routine on mondays and on thursdays i would. Bench press workout program spreadsheets lift vault. The bench press can be a very stubborn mover for many lifters. Apply williams tenets to the following threedaysaweek program by elliott hulse, c. Chest 52 fly machine bring handles together, keeping elbows slightly bent. With a fourday split, you can give equal consideration to your press and bench press, but this allows you to manipulate important variables, utilize supplemental lifts more effectively, and include assistance work that can directly target your benching needs. Its not uncommon with this program to see a 2050 pound increase in a lifters bench press over a 16week training period. The a workout is a quad dominant leg exercise squats, a horizontal push bench press, and a horizontal pull rows. The fastest way to blow up your bench press 4 science. Candito advanced bench program candito training hq.

This bench press pyramid calculator will help you focus your workouts and get the maximum benefits of pyramid training. After warm up sets, do the heavy single for the day followed by the working sets for that day. For the bench press, start with a weight that is 65% of your one rep max. You can then print the personalized bench press or squat strength pyramid routine. If you are competing, your week 6 one rep max attempts will occur on competition day. Exercises can include various forms of the board press, floor press, close grip bench press and rack press, performed at a rep max. Dont see the program spreadsheet youre looking for. To access your ebooks or pdf files youll want to make sure you have the latest version of adobe reader installed on your computer.

During your program your flat bench press sets will consist of low reps. Max effort bench press this includes a variety of exercises, but the most used are the floor press, 2. Nov 26, 2016 this was something i filmed about a month ago or so where i discussed the execution of my stronger in 30 days bench program. The 8week program to build your benchpress max muscle. Jan 24, 2018 these program models the exact training approach jen uses to peak for competitions. The bench press has always been a part of the routine for bodybuilders and strength athletes. By training the paused bench press, spoto press, close grip bench press, dumbbell accessories, and more these bench press. The standard template there is a great story from dave about how the standard template originated.

I used the chart as my basic bench routine on mondays and on. What we have below is the most simplistic, applicable and effective bench press weve seen and trust me weve tried a lot. Youre religiously hitting 3 sets of 812 reps on every exercise and sinking protein shakes and chicken breast fillets like a man on a mission. I do not recommend running this if your current max is below 185 pounds. Programming for your bench press the fourday split organizes your programming into two upperbody days and two lowerbody days every week. Jan 23, 2020 bench press workout program spreadsheets. Max effort bench press this includes a variety of exercises, but the most used are the floor press, 2 board press, 3 board press, incline press and close grip bench press. I used the chart as my basic bench routine on mondays and on thursdays i would do other variations such as. Be an addon resource for nutrition and lifestyle habits to be used in conjunction with our lift like larry strength programs and workouts. Building a bigger bench with the cube predator cycle. Some important things to note that apply for every week. These program models the exact training approach jen uses to peak for competitions. If you have not read the above sections, i urge you to. In this 30day periodized program to help you bench press 315 pounds, youll be benching on mondays, thursdays and saturdays using weight based off a 315 1rm, multiplying your 1rm by the decimal e.

Powerlifting bench press pyramid program for max strength. Oct 06, 2019 4 simple strategies to blow up your bench press as fast as possible. Jeff nippards bench press specialization program ylygx3578dlm. Bench press 315 pounds with this training plan stack. Critical bench program training logs starting bench press max 100 lbs to 500 lbs. The first weekly workout is more moderate, while the second is far more intense. Stronger in 30 days bench press program by mark bell youtube. Increase your bench press fifty pounds in ten weeks with this customized bench press program. Candito advanced 6 week bench press program spreadsheet. By ordering this program you have set a very specific goal for yourself and you have given yourself a timeline to work with.

Bench press pyramid calculator generate a personalized. Over eight weeksfocusing on form and pushing your reps to failure on every working setyou could add up to 35 pounds to your max bench. A 2030 pound increase in 4 months would be a solid bump. The meetstyle bench press is usually not performed until the meet. After warm up sets, do the heavy single for the day followed by the working sets. Candito advanced 6 week bench press program spreadsheet 2020. The goal of this program is to ad up to 50 pounds to your benchpress within a seven week period. You will start to see your bench press increases and then you just get even more stoked. This was something i filmed about a month ago or so where i discussed the execution of my stronger in 30 days bench program. The sample weight training program laid out above is a pretty damn perfect beginner workout routine. This intense 8 week bench press program is a specialization routine that can repeated cycle after cycle.

This workout program from stack expert chris hitchko will have you on your way to bench pressing 315 pounds. Most will switch to a different exercise every 12 weeks and simply try to break their. This program is built primarily for an advanced lifter looking to set aside a period of time to focus on overloading the bench press with high frequency, volume, and specificity. A bench deload should be 60% of your max for only 3 sets of 5 reps per set. I have pulled out some of the most important parts in the below overview, but if you wish the run the program i strongly recommend reading the pdf.

It includes 12 full weeks of programming, a full pdf explaining how to maximize your results on the program, a video overview and a video library going over all the bench press liftsaccessories to dial in your technique. Thats what the first day of any program should feel like. The super bench press program free download as pdf file. The percentages are based on your one rep bench max. Stronger in 30 days bench press program by mark bell. Its an easy exercise to learn and do and takes a minimum of equipment. The role of the bench press in strength training by bill starr february 2012 bill starr on what bench pressing can do for athletes in any sporteven olympic weightlifting. Take this seriously, plan your training, eat clean, and most importantly, put in 110% everyday. If youre a bench press addict and want to bench twice a week, id suggest doing some lighter, moderate volume closegrip work on the second day. Strength training program for intermediate weight lifters. Weeks 2 through 12 of bench 300 are structured just like this workout. There is a bench press program that is a really great program to follow if you really want to focus on bench a. While each plan is designed using the same training methodologies, they differ in length to provide you with the best option to suit your specific schedule and needs. John sheaffer, like many of us, ran himself through the starting strength program.

The fastest way to blow up your bench press 4 sciencebased. Com the tools you need to build the body you want store workouts diet plans expert guides videos tools build a bigger bench press with this intense and. Strongman bill kazmaier 10 week big bench program strength. Free 6 week the free version of our bench press program enroll in course for free. Ive used the following program with clients that are looking to add pounds to their bench press and extra pec mass. This is a bench press specialization program for intermediate lifters who want to bring up a lagging bench press as quickly as possible. April 10, 2020 thank you for your order of the critical bench program 2. Edited by strength oldschool bill trained much like a bodybuilder, when he got closer to meets he would cycle down to lower reps on the more compound movements. Best bench press workout to increase strength and weight. How to program the bench press for strength barbell logic. For powerlifting, this involves the bench press, squat, and deadlift. This particular program was designed for someone who is increasing their benching. This program is built primarily for an advanced lifter looking to set aside a period of time to focus on overloading the bench press with high frequency, volume, and. After i reached 300 pounds for a max bench, i stopped using the chart.

Get my full 8week bench press specialization program 50% off here. Westside barbell template working with the standard template by jim wendler for. Strongman bill kazmaier 10 week big bench program this is the bench press training routine which enabled big kaz to obtain a world record 661 lbs bench press. The training manual provides detailed instructions on how to execute the bench press with expertlevel technique. Do you want to learn how to bench press, or learn how to bench better.

The program is explained in great detail in this pdf. Below are six 6 common training programs geared to help you build a bigger, stronger chest and bench press. By improving your general fitness levels, you will be able to recover faster in between workouts and your sets. These are excerpts from the program description pdf on jonnies site.

While using submaximal weights, youre going to increase your work capacity, take your bench to the next level, and execute the lift correctly. Dont mess with the bench press, its loading, or its progression scheme, but everything else can be personalized for your individual needs. Greyskull lp isnt good, its great powerliftingtowin. The mighty bench press pyramid 3 sample pyramid routines. I would hope that you add at least 15 pounds to your bench press each time you run this program. For best strength results, combine this bench press cycle with a higher than normal caloric intake.

The 8 week full body bench pressfocused program is split up into 2 distinct training block. Squats are definitely recommended, but leg presses could be used in their place if necessary. First, lets address five of the most common problems i see, then ill get you set up on a monster bench program. With this guide, you have all of the information to get a stronger bench press in 30 days. Hit me up with any questions you might have and ill gladly answer what i can.

Beginner workout routine weight training for beginners. The bench press exercise bpe is receiving increasing. Beef up your bench press 10x3 workout program muscle. There is no hidden secret, shortcut or voodoo here. Youll alternate heavy bench days with heavy incline days, giving your body just enough variety to get brutally strong and feel great.

Gillingham 12 week bench program usa powerlifting maryland. If so, this guide will teach you everything you need to know. The coupon code you entered is expired or invalid, but the course is still available. The more you bench press, the less you can expect out of a program like this in the short term. Jul 09, 2019 now to answer any questions you may have about this workout routine details and clarifications for workout a. By training the paused bench press, spoto press, close grip bench press, dumbbell accessories, and more these bench press routines will have you adding weight onto the bar in no time. If youre a bench press addict and want to bench twice a week, id suggest doing some lighter. The program is 4 weeks long and is a peaking program. As is the experience of so many others, including myself, he found himself displeased and disillusioned with his progress.

This program requires you to not miss any reps, so you may need to adjust the weight slightly. Dont wait to magically hope your bench press somehow fixes itself. Whether you are looking for a 30 day bench press program or a 12 week cycle, youre covered. Sure, i know what you are thinking, why another variation of the cube method, and why should you care. Training the 8week program to build your benchpress max akim williams gives insider advice on how to make the most out of your time on the bench. On this day, you will perform an exercise similar to the bench press, up to a rep max. But, you see, i know that no matter how many times i explain that this routine is totally ideal for beginners as is, many people are just going to. To generate a personalized bench press or squat pyramid chart, simply enter your 1rm one rep max in the box below.

Full bench press pr program what should you expect from this course. Here is a filtered list of powerlifting bench press programs that last for 12 weeks. Eleven weeks from the day you start this program you will have a new maximum lift in the bench press. The 8 week full body bench press focused program is split up into 2 distinct training block. The first two weeks are dedicated to increasing your workload and getting you ready for the volume and intensity to follow. The following tables provide the skeleton of your training program.