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The Bigger Badder Bench Press Program

Rob King

I like to keep my training programs simple. It’s important to have a goal in training, and every six-week block I usually like to focus on one goal and one goal only. For the next six weeks, your goal is to get stronger on bench press while keeping injuries to a minimum. That’s not an excuse to skip leg day, but the priority is your bench press.The goal is to add 5 to 10 pounds to your Day 1 rep scheme on every Monday.

Day 1: Bench and Upper Back Day

Warm up: 10–15 min.

  • A1. Flat bench press: 5 sets warm-up, then lift the following rep scheme for the same weight:
  • 5 reps, 4 reps, 3 reps, 2 reps, 1 rep
  • B1. Heavy bent-over rows: 5 sets of 8 reps
  • C1. TRX T’s / C2. TRX Y’s / C3. TRX W’s: Superset 3 sets of 8–12 reps of each exercise
  • D1. Plyometric push-ups: 3 sets of 8 reps
  • E1. Single-arm dumbbell or kettlebell suitcase carry: 3 sets of 1 minute each

Day 2: Rest

(Active Recovery) I don’t like full rest days, so use this time for some light sled work, bodyweight workout, mobility—nothing heavy, but do something to recharge.

Day 3: Legs

  • A1. Squats: 5 sets of 12–15 reps
  • B1. Stiff-legged deadlifts: 5 sets of 5 reps
  • C1. Walking lunges: 3 sets of 15 lunges per leg
  • D1. Hamstring curls: 5 sets of 5 reps
  • E1. Farmer’s carry: 3 sets of 1 minute each

Day 4: Rest

(Active Recovery) Same as Day 2. Do some sled work, bodyweight, mobility etc.

Day 5: Light Bench (Technical Bench Day)* and Arms

*This workout is not about going heavy. It’s about working the six tips above to improve technique. This is critical.

  • A1. Bar bench press: 5 sets of 5, 4, 3, 2, 1, but not heavy
  • B1. Lying dumbbell triceps extensions:
  • 5 sets of 10 reps
  • Rest 30 seconds
  • B2. Seated incline
  • hammer curls:
  • 5 sets of 10 reps
  • C1. Zotman curls:
  • 5 sets of 8 reps
  • Rest 30 seconds
  • C2. Triceps push-downs:
  • 5 sets of 20 reps
  • D1. Suitcase carry:
  • 3 sets of 1 minute each

Day 6 & 7: Rest

(Active Recovery) Same as Day 2. Do some sled work, bodyweight workout, mobility, etc.

To read Rob King’s "Boost Your Bench Press", click HERE

About the Author

Rob King is an entrepreneur, fitness writer, strength coach, and body transformation expert. He is a competitive powerlifter and martial arts black belt, and has been featured in publications such as T-Nation, Inside Fitness, EliteFTS, and more. He is also certified in the following: CPPS Level 1, BioSig Certified Level 1, Training For Warriors Certified Level 1 & 2. Website: RobKingFitness.com, Facebook: Facebook.com/RobKingFitness

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