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12 week bench program brad gillingham inspired program courtesy of maryland powerlifting.

Bench routine. Powerlifting programs specific to the bench press are a great way to make gains. The best bench press routines help you stay focused during your workouts and give you a goal to strive toward. The 5x5 is one of the most basic styles of workout programs known as a linear program in a linear program you progress in a straight line.

The benefit is that you ll be fresher and can lift more weight which puts a greater amount of stress on the upper pec fibers and could lead to more growth. A bench deload should be 60 of your max for only 3 sets of 5 reps per set. Many guys for example come in to the gym to bench on monday and do 3 sets of 10 or 5 sets of 5 performing respectively 30 or 25 total repetitions.

I do not recommend running this if your current max is below 185 pounds. The 5 3 bench press program. For the bench press start with a weight that is 65 of your one rep max.

Many chest workouts start with flat bench movements first then progress to inclines but it s time to get out of that bad habit every so often start with inclines. A bench press program is a training routine designed to increase an athlete s upper limit strength in the bench press their work capacity with the bench press or a similar goal. As mentioned you can run the bench press 5 3 program with nearly any split or combination of assistance exercises.

After warm up sets do the heavy single for the day followed by the working sets for that day. This is a bench press specialization program for intermediate lifters who want to bring up a lagging bench press as quickly as possible. 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.

In this workout you re going to do a lot. This helps develop strength as well as power for the bench press. Monday heavy bench press upper.

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. Tuesday lower squat focus. Doing the typical pyramid sets of 12 10 8 and 6 reps as many do isn t going to unstick it.

The best powerlifting routines have you lifting near max weight for multiple short sets.

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