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 [1]
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