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Weeks 3 4 transition period.

Bench workout plan. Within the following list i will show you the best ones so you can create your weight bench workout. You will try to perform 5 sets x 8 reps on the bench press increasing intensity weight during the second week. This bench press program is broken up into 3 segments.

You should do your best to hit your chest 2 3x each week. You will move to a 5 5 with heavier weights. Bench workout workout frequency another reason why i love this workout so much is that you only have to do it 3 days a week.

This workout is tough. This is a bench press specialization program for intermediate lifters who want to bring up a lagging bench press as quickly as possible. Your bench press workout routine is going to be the primary goal of your program yet you will have other exercises and workouts to balance your body and promote strength.

How the bench press program works. Weeks 1 2 rep work. You don t want to do this workout every day.

If you have a workout bench and a pair of dumbbells at home that is more than enough to strengthen all parts of your body. 3 days a week is a perfect range to give your muscles enough time to recover and repair in between workout days. I do not recommend running this if your current max is below 185 pounds.

Alright here s the deal. For the bench press start with a weight that is 65 of your one rep max.

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