6 Week Bench Press Program

315 x 8 405 x 5 475 x 3 605 x 1 675 x 1 600 x 2. Doing the typical pyramid sets of 12 10 8 and 6 reps as many do isn t going to unstick it. February 21 2019 update.

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Hulk 6 Weeks Workout Program Day 2 Bench Press Strength Program

The Free Version Of Our Bench Press Program Bench Press Program

Bench Most Dayz Increase Your Bench By 30 50lbs In 6 Weeks

Week 1 Of The 6 Week Workout Plan Weekly Workout Plans 6 Week

The Six Week Bench Press Solution Bench Press Weight Training

Now that you know how to lift serious weight it s time to put your new technique into action.

6 week bench press program. It ends with completing two singles at 105 of the lifter s beginning 1 rep max. Beis in an early 1990 s issue of natural bodybuilding the 6 week power bench press program is a peaking program designed to end the 6 week cycle with a new 1 rep max. You re addicted to 3x10 and isolation cure. 6 week bench press program.

Enter 5 for lb rounding and 2 5 for kg rounding. Kg and lb can now be chosen by the user. I created this six week program exclusively for t nation based on the principles i learned as a competitive powerlifter at westside barbell in columbus ohio. Nutrition recommended diet program your goal is to increase your bench press by 30 pounds during the next six weeks.

First let s address five of the most common problems i see then i ll get you set up on a monster bench program. This is a no nonsense 6 week bench press peaking program styled after the infamous russian squat routine it is a 3 day bench press program that accumulates volume around 80 to 85 of a lifter s 1 rep max before tapering down volume and increasing intensity. If you struggle to answer the question of how much you bench or maybe you struggle to be proud of the number then this 6 week bench press power boosting workout routine is perfect for you. Written by john robbins and published by dennis b.

This program is best suited for large compound movements. This method can go into whatever workout routine you re doing but it s designed to be performed once a week. I ve used it mainly with squats which i think it s best suited for but any big money lift like bench presses and deadlifts will work. For most guys the bench press stalls somewhere between 225 and 315 pounds.

Rep range of 1 3 and 5. Train like a powerlifter for a while. Forget your other priorities for the next six weeks and i ll fast track you to a better bench press. Jim williams trained his bench press five and often six days per week on the following program.

That rep scheme may be for building mass but to add plates you need to practice lifting heavy for 1 rep only this is how you prepare your body for the stress of a max lift. You ll work on your bench twice a week. Yet bench press is not just an exercise to use as a measure of strength its one of the best exercises to train your power and bar speed.