Workout Summary
Main Goal:
Increase Strength
Workout Type:
Single Muscle Group
Training Level:
Intermediate
Days Per Week:
4
Equipment Required:
Barbell, Dumbbells, EZ Bar
Target Gender:
Male & Female
Author:
Workout Description
It's time to build up your paltry bench press. This intense 8 week bench press program is a specialization routine that can repeated cycle after cycle.
For best strength results, combine this bench press cycle with a higher than normal caloric intake. When you're not eating, eat more. When you're not eating more, rest, take naps or plan your next meal.
8 Week Bench Press Builder
The following split is recommend. The 2 additional training days would traditionally be used for posterior chain work - squats, deadlifts, hamstrings, etc.
- Day 1 - Bench Press Workout A
- Day 2 - Squat Day
- Day 3 - OFF
- Day 4 - Bench Press Workout B
- Day 5 - Deadlift Day
- Day 6 - OFF
- Day 7 - OFF
Notes: All numbers are based off you current one rep bench press max. Take a complete week away from training after these 8 weeks. Rest, eat, rest and eat.
Day One Assistance Exercises
- Barbell Rows - 3 sets x 8-10 reps
- Seated Dumbbell Overhead Press - 3 sets x 8-10 reps
- Skullcrushers - 3 sets x 8-12 reps
- Barbell Curls - 3 sets x 8-12 reps
Day Four Assistance Exercises
- Dumbbell Rows - 3 sets x 8-12 reps
- Dumbbell Bench Press or Close Grip Bench Press - 3 sets x 8-10 reps
- Face Pulls or Bent Over Reverse Dumbbell Flyes - 3 x 10-15
- Hammer Curls - 3 sets x 8-12 reps
| Week 1 | ||
|---|---|---|
| Workout A | ||
| Exercise | Sets | Reps |
| Bar | 1 | 10 |
| 35% of 1RM | 1 | 10 |
| 45% of 1RM | 1 | 5 |
| 55% of 1RM | 1 | 3 |
| 60% of 1RM | 1 | 3 |
| 65% of 1RM | 4 | Max Reps |
| Workout B | ||
| Exercise | Sets | Reps |
| Bar | 1 | 10 |
| 35% of 1RM | 1 | 10 |
| 45% of 1RM | 1 | 5 |
| 55% of 1RM | 1 | 3 |
| 60% of 1RM | 1 | 3 |
| 70% of 1RM | 4 | Max Reps |
| Week 2 | ||
|---|---|---|
| Workout A | ||
| Exercise | Sets | Reps |
| Bar | 1 | 10 |
| 35% of 1RM | 1 | 10 |
| 45% of 1RM | 1 | 5 |
| 55% of 1RM | 1 | 3 |
| 60% of 1RM | 1 | 3 |
| 70% of 1RM | 4 | Max Reps |
| Workout B | ||
| Exercise | Sets | Reps |
| Bar | 1 | 10 |
| 35% of 1RM | 1 | 10 |
| 45% of 1RM | 1 | 5 |
| 55% of 1RM | 1 | 3 |
| 65% of 1RM | 1 | 3 |
| 75% of 1RM | 4 | Max Reps |
| Week 3 | ||
|---|---|---|
| Workout A | ||
| Exercise | Sets | Reps |
| Bar | 1 | 10 |
| 35% of 1RM | 1 | 10 |
| 45% of 1RM | 1 | 5 |
| 55% of 1RM | 1 | 3 |
| 65% of 1RM | 1 | 3 |
| 75% of 1RM | 4 | Max Reps |
| Workout B | ||
| Exercise | Sets | Reps |
| Bar | 1 | 10 |
| 35% of 1RM | 1 | 10 |
| 45% of 1RM | 1 | 5 |
| 55% of 1RM | 1 | 3 |
| 65% of 1RM | 1 | 3 |
| 80% of 1RM | 4 | Max Reps |
| Week 4 | ||
|---|---|---|
| Workout A | ||
| Exercise | Sets | Reps |
| Bar | 1 | 10 |
| 35% of 1RM | 1 | 10 |
| 45% of 1RM | 1 | 5 |
| 55% of 1RM | 1 | 3 |
| 65% of 1RM | 1 | 3 |
| 80% of 1RM | 4 | Max Reps |
| Workout B | ||
| Exercise | Sets | Reps |
| Bar | 1 | 10 |
| 35% of 1RM | 1 | 10 |
| 45% of 1RM | 1 | 5 |
| 55% of 1RM | 1 | 3 |
| 65% of 1RM | 1 | 3 |
| 75% of 1RM | 1 | 1 |
| 85% of 1RM | 3 | Max Reps |
| Week 5 | ||
|---|---|---|
| Workout A | ||
| Exercise | Sets | Reps |
| Bar | 1 | 10 |
| 35% of 1RM | 1 | 10 |
| 45% of 1RM | 1 | 5 |
| 55% of 1RM | 1 | 3 |
| 65% of 1RM | 1 | 3 |
| 75% of 1RM | 1 | 1 |
| 85% of 1RM | 3 | Max Reps |
| Workout B | ||
| Exercise | Sets | Reps |
| Bar | 1 | 10 |
| 35% of 1RM | 1 | 10 |
| 45% of 1RM | 1 | 5 |
| 55% of 1RM | 1 | 3 |
| 65% of 1RM | 1 | 3 |
| 75% of 1RM | 1 | 1 |
| 85% of 1RM | 1 | 1 |
| 90% of 1RM | 2 | Max Reps |
| 80% of 1RM | 1 | Max Reps |
| Week 6 | ||
|---|---|---|
| Workout A | ||
| Exercise | Sets | Reps |
| Bar | 1 | 10 |
| 35% of 1RM | 1 | 10 |
| 45% of 1RM | 1 | 5 |
| 55% of 1RM | 1 | 3 |
| 65% of 1RM | 1 | 3 |
| 75% of 1RM | 1 | 1 |
| 85% of 1RM | 1 | 1 |
| 90% of 1RM | 2 | Max Reps |
| 80% of 1RM | 1 | Max Reps |
| Workout B | ||
| Exercise | Sets | Reps |
| Bar | 1 | 10 |
| 35% of 1RM | 1 | 10 |
| 45% of 1RM | 1 | 5 |
| 55% of 1RM | 1 | 3 |
| 65% of 1RM | 1 | 3 |
| 75% of 1RM | 1 | 1 |
| 85% of 1RM | 1 | 1 |
| 95% of 1RM | 2 | Max Reps |
| 80% of 1RM | 1 | Max Reps |
| Week 7 | ||
|---|---|---|
| Workout A | ||
| Exercise | Sets | Reps |
| Bar | 1 | 10 |
| 35% of 1RM | 1 | 10 |
| 45% of 1RM | 1 | 5 |
| 55% of 1RM | 1 | 3 |
| 65% of 1RM | 1 | 3 |
| 75% of 1RM | 1 | 1 |
| 85% of 1RM | 1 | 1 |
| 95% of 1RM | 2 | Max Reps |
| 80% of 1RM | 1 | Max Reps |
| Workout B | ||
| Exercise | Sets | Reps |
| Bar | 1 | 10 |
| 35% of 1RM | 1 | 10 |
| 45% of 1RM | 1 | 5 |
| 55% of 1RM | 1 | 3 |
| 65% of 1RM | 1 | 3 |
| 75% of 1RM | 1 | 1 |
| 85% of 1RM | 1 | 1 |
| 92.5% of 1RM | 1 | 1 |
| 100% of 1RM | 1 | Max Reps |
| 80% of 1RM | 1 | Max Reps |
| Week 8 | ||
|---|---|---|
| Workout A | ||
| Exercise | Sets | Reps |
| ***NO WORKOUT - REST*** | ||
| Workout B | ||
| Exercise | Sets | Reps |
| Bar | 1 | 10 |
| 35% of 1RM | 1 | 10 |
| 45% of 1RM | 1 | 5 |
| 55% of 1RM | 1 | 3 |
| 65% of 1RM | 1 | 3 |
| 75% of 1RM | 1 | 1 |
| 85% of 1RM | 1 | 1 |
| 95% of 1RM | 1 | 1 |
| 105% of 1RM (If you make this, try 107.5%) | 1 | 1 |
| 107.5% of 1RM (If you make this, try 110%) | 1 | 1 |
| 110% of 1RM | 1 | 1 |
Comments (54)
Add a comment
Posted Fri, 09/07/2012 - 17:43
This seems like a great workout but I've got a few questions. So on day 1 and 4 of each week on top of the bench you also do the assisted excercises? And also what should I be doing for the squats and deadlifts? As far as weight, reps, and other excersices?
Posted Sat, 09/08/2012 - 12:57
Yes, correct - you also do the assistance exercises.
Squats and deadlifts you can pretty much do any conventional lower body work, perhaps a Wendler's 531 squat and deadlift day.
Posted Sat, 09/08/2012 - 12:00
I don't understand what the % of 1RM means. Can you please explain.
Posted Sat, 09/08/2012 - 12:58
Percentage of your one rep max.
Posted Sat, 09/08/2012 - 14:05
Hi Steve. Currently im doing the Westside Barbell program and ive seen some good results from it. Will this program be any better for bench press?
Posted Sat, 09/08/2012 - 23:39
If you want to take an 8 week break to experiment, nothing wrong with it.
Posted Sun, 09/09/2012 - 23:29
Hi Steve, i have a question. For day 1 and day 4 are both bench press right? Because in the sheet it said Workout A and Workout B so i don't quite get that! Thanks Steve! Oh and if you can guide me how to use the summary that would be great. Thnaks Steve!
-Tam
Posted Mon, 09/10/2012 - 12:32
Hi Tam,
On the schedule listing you can find this:
Day 1 - Bench Press Workout A
Day 2 - Squat Day
Day 3 - OFF
Day 4 - Bench Press Workout B
Day 1 is workout A, and day 4 is workout B.
Posted Thu, 09/13/2012 - 21:26
Hey, Steve.
How much rest should I take between each set?
Can I put my deadlift day on day 2 and my squat day on day 4?
Also, what sort of deadlift workout and squat workout would go well with your program?
Posted Mon, 09/17/2012 - 14:45
When you start to get above 80% you want to be resting at least 2-3 minutes between sets. when a weight becomes real challenging, I sometimes rest as long as 5 minutes between sets. The key is to rest until you feel 100% physically and mentally ready.
Posted Sat, 09/15/2012 - 01:16
I feel like my shoulders would be getting neglected from this considering they are rarely directly worked. I understand that they are stil worked during bench, but is there really no other shoulder work needed?
Posted Mon, 09/17/2012 - 14:48
Hi Eric,
This program features 2 shoulder exercises, and overhead press, and reverse flyes to target rear delts. That is enough. Remember this is a strength specialization program, not a bodybuilding program. Trust the process and the program. You do not need to hammer every muscle group into submission; you are trying to build strength.
Posted Sat, 09/15/2012 - 02:00
Also, what exactly is the schedule for week 8? I'm a little confused with that.
Posted Mon, 09/17/2012 - 14:49
During week 8 you skip Workout A so that you can rest, and then test your max during Workout B.
Posted Sat, 09/15/2012 - 02:05
Hi steve
What is 35% of my one rep max? Does that mean 35% of how much i can bench press?
Posted Mon, 09/17/2012 - 14:50
Percentages are relative to your one rep bench press maximum.
Posted Wed, 09/19/2012 - 03:18
Hey Steve is this done with Flat Bench only 1 exercise on Bench or i can still do incline and decline
Posted Thu, 09/27/2012 - 14:45
This program is specifically designed to help a lifter improve their flat bench press, but you could certainly use a variation if you desire.
Posted Tue, 09/25/2012 - 21:24
Hey, i just started this workout routine and was wondering about how much more weight should i be able to bench press when i'm finished, approximately? thanks
Posted Thu, 09/27/2012 - 14:47
I can't answer that question. There are too many variables. It will be different for everyone depending on a myriad of factors from nutrition to skill level.
Posted Mon, 10/08/2012 - 23:54
Max Reps? Really? Does that mean in week one i'm doing 4 sets of 12+ reps at 65%.
Posted Tue, 10/09/2012 - 17:23
How important is the dead lift and squat? I work out consistently but my bench isn't increasing much. Can I add the benching to my regular routines?
Posted Thu, 10/18/2012 - 13:43
Haven't worked out since the military but can't wait to get back into it
Posted Sun, 10/21/2012 - 06:55
Should all sets where "max reps" are indicated be taken to failure?
Posted Mon, 10/22/2012 - 00:08
What exactly do you mean by "max reps"?
I suspect in week 1 at 65% and 70% I could do 15-20 reps before failing.
Do you really mean I should keep going on each set until just before failure?
Posted Wed, 10/24/2012 - 22:33
Steve,
I was wondering about how to progress through the 8 weeks. So far I am on week 4 and am excelling quite well from my previous efforts. Should I progress the percentages right along with my progress, or should I maintain the same weight numbers with my previous 1 rep max. I am actually quite surprised with the progress thus far!!
Example :
Every week I beat my last week's numbers by either poundage or # of reps.
Last week:
Max sets of 235 x 7, 235 x 6, 235 x 5, 235 x 5.
This week:
Max sets 245 x 7, 245 x 6, 245 x 5.
So should my regimen increase with my progress or should I hold out and just kill the hell out of my previous 1 Rep Max?
Thanks
Posted Mon, 10/29/2012 - 17:24
Hi steve, I was a little confused when you said max reps for the last couple sets of you workout. Should I be going to failure, or should I do as many reps as I can without going to failure? I heard that going to failure was for body building not strength.
Thanks, Michael
Posted Wed, 10/31/2012 - 16:02
Hey Steve I have a question. On day 1 should I run straight through Bench workout A and then do the assistance exercises after. And the same thing on Day 4 with Workout B and the assistance exercises? Or do I do the first set(bar) and then do an assistance exercise then return to the bench for the second set(
Posted Thu, 11/01/2012 - 20:56
I was about to start this routine. do you think doing 5/3/1 for my deadlift and squat days is fine?
also will it be ok if i do dumbell shoulder press on both bench days? and weighted pullups instead of the back exercises?
Posted Fri, 11/02/2012 - 19:30
how much should this increase your 1rm after the full 8 weeks
Posted Thu, 11/08/2012 - 15:06
I was wondering if this is a good type of work out to help me push through my plateau for benching?
Posted Mon, 11/12/2012 - 20:06
when you say eat more do you mean carbs protein or fat if i eat 30% protein 50% carbs and 20% fat.
Posted Tue, 11/13/2012 - 21:16
Hey Steve,
I am 15 and workout at my high school I can only get rides home on Monday Wednesday and Friday do you think it would be ok if I did workout A on Monday, The squat day on Wednesday and Workout B on Friday?
Posted Wed, 11/14/2012 - 18:51
Hey Steve,
I have one question I am a freshman in high school so I can only get rides home on certain days Monday Wednesday and Friday I have recently been doing workout A on Monday and B on Friday will it still have the same effect if I do it on Friday instead of Thursday?
Posted Thu, 11/22/2012 - 00:26
This workout was excellent got my max up by 20 lbs after the 8 weeks
Posted Tue, 11/27/2012 - 15:55
Excellent!
Posted Mon, 11/26/2012 - 18:18
Steve, would you reccomend doing the assistance exercises before or after benching? I would guess after but not sure what would be best.
Posted Tue, 11/27/2012 - 15:56
Definitely after.
Posted Wed, 11/28/2012 - 14:00
Hey Steve, I love the workout, but I have 2 questions.
On the assistance exercises I don't see any chest workouts, so only do bench for chest?
Also, on the last day you mention if you can do 105, go to 107.5% then do 107.5. Then if you can do 107.5 go to 110% then do 110%. Does this mean that if I am strong enough to go up I will be doing 2 sets of 1 rep for both the 107.5 and 110? Or am I only doing 1 set of each?
Posted Wed, 11/28/2012 - 15:47
The 2 days a week of benching are plenty for chest. Add to that 3 extra sets of dumbbell benches or close grips and that will be more than enough to build your bench, and more muscle.
Posted Mon, 12/17/2012 - 20:02
Steve,
Thanks for this program. I may have undershot my 1rm when I started, but working with a max of 250 on day one of week six I hit 14 reps at 225. This may sound like BS, but thanks for posting this. It WORKS.
Posted Thu, 12/20/2012 - 14:57
Steve,
Is it bad to do cardio on the off-days just to stay active? I realize that this will burn the extra calories that are taken in, but it won't affect the overall strength building will it? Should I limit my exercise to the allotted exercises on the 4 days?
Posted Fri, 12/21/2012 - 13:55
Cardio has great health benefits and you can certainly keep active on "off days". I would still recommend getting one complete day of rest per week. If you're looking to build muscle then you'll simply need to increase calories to make up for it.
Posted Sun, 01/13/2013 - 17:33
Am i reading this wrong? I'm reading this as about 12 sets of bench on every bench day? Not trashing it, but at any busy gym somebody would complain that you're hogging a bench.
Posted Sun, 01/20/2013 - 05:06
hi there great article! i was just wondering what you would think if i were to add a second squat day to this training spilt, so i would do
bench press day
squat day
rest day
bench press day
squat day
rest day
dead lift/back
do you this this 5 day split would be a bit of an overkill?
thank a lot i look forward to hearing what you have to say
Posted Tue, 01/22/2013 - 09:02
Can I use the same percentages for squat and dead lift days?
Posted Tue, 01/29/2013 - 06:38
can't squat heavy anymore at 48 ive had 10 surgerys leg presses work instead
Posted Sun, 02/03/2013 - 16:41
hi steve I played your 8 week bench press program but at week 8 i didn't gain any power growth all i feel now - which is by the way 1 week after the 8 weeks finished - is exhausting pain in all of my joints also my 100% rep -1 r m- is not getting up any more i have tried it for 2 times now once in the 8th week when i didn't lift any new percentage 105% nor 107.5% nor 110% what shall i do considering that i used amino tablets-4 pills before workout and 4 pills after - along with your program , resting and eating i want to know your opinion in this problem and what shall i do
Posted Tue, 02/19/2013 - 20:01
Hello im 15 and looking for a good workout that will boost my bench press. Is this possible without squats or anything else a would like to find a program that has me lifting every weekday and resting on weekends my max bench is 150 if that matters but id like to find a program about 10 weeks long that can help me get it close to 200. Any help would be awesome.
Posted Tue, 02/19/2013 - 20:10
hello im 15 and looking for a program that is about 10 weeks long that has me benching every weekday and resting on weekends i only have dumbbells from 30lb to 80lb and a bench and a bar with about 250lb in weight. my current max is 150 and id really like to get it up to 200 by the end of the school year if any one could find me a program that would be awesome.
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