Bring up your bench press with this intense 10 set x 3 rep bench press specialization workout plan from top powerlifter Steve Shaw
Workout Summary
  • Main Goal
    Increase Strength
  • Workout Type
  • Training Level
  • Program Duration17 weeks
  • Days Per Week
  • Time Per Workout60-75 minutes
  • Equipment Required
    Barbell, Bodyweight, Dumbbells, Machines
  • Target Gender Male
  • Workout PDF Download Workout

Workout Description

This is a bench press specialization program for intermediate lifters who want to bring up a lagging bench press as quickly as possible. I do not recommend running this if your current max is below 185 pounds.

Recommended: Need help building muscle? Take our Free Muscle Building Course

Bench Press Sets

For the bench press, start with a weight that is 65% of your one rep max. If you are unsure of your current max, use the bench press calculator to help you guestimate.

Start with a weight that is 65% of your one rep max.

During week one, you will perform 10 sets of 3 reps with your starting weight. Rest between sets will be 90 to 120 seconds; no longer or shorter. When you start dropping sets (missing triples), keep all rest periods at 120 seconds, or longer if need be.

Each subsequent week you add another 5 pounds to the bar, trying to complete the full 10 sets x 3 reps. When you are unable to hit 3 reps with a given set(s), you drop those sets the following week. (Still adding another 5 pounds to the bar)

You continue this pattern of adding a weekly 5 pounds, and dropping sets until you can perform only one set of 3 reps. At this point, you re-calculate your one rep max using the bench press calculator, and start all over again using 65% of your one rep max.

It is not necessary to train sets to failure. With that said, training to failure might happen occasionally. Stop each set when you feel like your form is slipping, or you feel like you might fail on the next rep.

10 Sets x 3 Reps Example

For this example, we will use a lifter with a 200 pound bench press max. 65% of this max yields a starting weight of 130 pounds, which we shall round up to 135 pounds for this example.

  • Week One - 135 pounds x 3/3/3/3/3/3/3/3/3/3

Our lifter is able to hit 10 sets for 3 reps during week one, so he does not drop any sets.

  • Week Two - 140 pounds x 3/3/3/3/3/3/3/3/3/3
  • Week Three - 145 pounds x 3/3/3/3/3/3/3/3/2/1
  • Week Four - 150 pounds x 3/3/3/3/3/3/3/2

​Week two was another successful effort, as out lifter was able to complete all 10 sets. On the other hand, week three was a struggle. Our lifter failed to complete 3 reps on the last 2 sets, so those sets were dropped during week four. During week four our lifter was unable to complete 3 reps on his 8th set, so that will be dropped on week five.

  • Week Five - 155 pounds x 3/3/3/3/3/3/3
  • Week Six - 160 pounds x 3/3/3/3/3/3/3
  • Week Seven - 165 pounds x 3/3/3/3/3/3/3
  • Week Eight - 170 pounds x 3/3/3/3/3/3/1
  • Week Nine - 175 pounds x 3/3/3/3/3/3
  • Week Ten - 180 pounds x 3/3/3/3/3/3/2
  • Week Eleven - 185 pounds x 3/3/3/3/1
  • Week Twelve - 190 pounds x 3/3/3/3
  • Week Thirteen - 195 pounds x 3/3/3/2
  • Week Fourteen - 200 pounds x 3/3/3
  • Week Fifteen - 205 pounds x 3/3/1
  • Week Sixteen - 210 pounds x 3/2
  • Week Seventeen - 215 pounds x 3

Our lifter ended with a 215 x 3 triple, which is an approximate bench press max of 235 pounds. This is a 35 pound increase in 4 months.

10x3 Sets Summary

So, in conclusion. For the 10 x 3 sets you:

  1. Add 5 pounds every week.
  2. Drop a set when you fail to reach 3 reps.
  3. Stop the cycle when you down to one triple, or fewer reps.

Training Split

  • Monday - Bench Press day with 10x3 sets.
  • Wednesday - Misc. strength training work.
  • Friday - Bench Press moderate day.
10x3 Bench Press Day
Exercise Sets Reps
Bench Press - 10 sets x 3 reps work Varies Varies
Bench Press Shrug 3 5
Barbell Row 3 5-10
Seated Arnold Press 3 8-12
EZ Bar Skullcrusher 3 8-12
Dumbbell Curl 3 10
Strength Day
Exercise Sets Reps
Deadlift - Ramped 3 5
Squat 3 6-12
Pull Up or Rack Chins 3 AMAP
Seated Calf Raise 3 12-20
Leg Curl 3 10-15
Power Shrug 3 5-10
Bench Press Moderate Day
Exercise Sets Reps
Military Press Variation - Standing or Seated 3 6-12
Close Grip Bench Press 5 3
Dumbbell Row 3 8-12
Dumbbell Bench Press 3 8-12
Face Pull 3 10
Hammer Curl 3 10
Training Notes

Bench Press Shrug - Do not perform this exercise without spotters. Load the bar with 110% of your one rep bench press max. Unrack the bar and hold at arm's length. Now, instead of lowering the bar, and then pressing the weight, you're going to be doing shrugs. Shrug your shoulders upwards, and then back down, keeping your arms locked. Make sure you are utilizing your lats to drive your shoulders and the bar upwards.

It may take several weeks to get used to performing this exercise properly. Start with a moderate weight and work your way up as you feel comfortable.

Close Grip Bench Press - Start with 70% of your one rep bench press max. On the fifth set, instead of doing only 3 reps, try to get as many as possible, stopping shy of failure. If you are able to perform 5 or more reps, add weight to this lift the following week.

Deadlifts - You will perform 3 total sets, with your last set being the heaviest. When starting your last set should be something you can easily hit 5 reps with. On that last set, perform as many reps as possible, stopping a set when your form deteriorates or you feel like you may fail on the next rep. If you are able to perform more than 5 reps on the final set, add weight the next time you deadlift.

  • Set 1 - 60% of your final set weight x 5 reps.
  • Set 2 - 80% of your final set weight x 5 reps.
  • Set 3 - Final set - perform for max safe reps.

​Pull Ups - AMAP stands for as many reps as possible. If you are unable to perform pull ups, use rack chins or lat pull downs.

Power Shrugs - These are explosive shrugs. Do not baby or mind muscle the weight up.

Assistance Exercises - Perform 3 sets using the same weight. When you are able to reach the high end of the rep range (or more) with your first set, add weight the next time you perform this exercise.

Diet and Supplementation Suggestions

This bench press program should NOT be performed while cutting/trying to lose fat. To maximize gains, you should also maximize your time at the dinner table. This is an aggressive problem that should be accompanied by plenty of food and rest. My minimum suggestions are:

  • Calories - 3500 per day, or more if you are underweight.
  • Protein - 200 grams per day. 
  • Fats - At least 25-30% of your daily calorie intake.

If you have a hard time eating this many calories, a little bit of the following foods will go a long way:

  • Whole milk
  • Butter
  • Olive oil
  • Cheese
  • Cream cheese
  • Sour cream
  • Almonds and nuts
  • Peanut butter
  • Avocados
  • Bananas


To maximize recovery and performance, the following supplement choices may be beneficial:

10x3 Bench Press Program FAQ

I can't eat 3500 calories per day. Will I still get the same results?

Maybe, maybe not. My best strength gains have always come during times of aggressive eating. This program is designed to help you increase your bench press. For optimal results, eat more food.

Can I run this program two, three or more times in a row?

Sure, I don't see why not. If you are getting the results you want, and your body feels good, then keep using this program. It might not hurt to take a complete week off from bench pressing after every cycle.

Can I mess around with strength day, changing exercises?

Yes. Monday and Wednesday are your bread and butter days. I do recommend training legs, as leg drive is an important part of benching.

Any other tips?

Improve your form. Most intermediate lifters can squeeze out another 5-10% just by working on their bench press form.

Can I do cardio when running this program?

Certainly. Just make sure you feel 100% when you hit the gym to lift.

Can I add in more arm work?

No, don't add in any more arm work. Trust the program.

Can I add in abs work?

Yes, on any day AFTER your lifting sessions are done.

What results can I expect?

The bench press can be a very stubborn mover for many lifters. The more you bench press, the less you can expect out of a program like this in the short term. A 20-30 pound increase in 4 months would be a solid bump. I would hope that you add at least 15 pounds to your bench press each time you run this program.

For those of you that have a very hard time adding weight on bench, a 10 pound gain might be good progress. On the other hand, some of you may be able to use this program and run your bench press from 185 to over 300 in a year's time.

Please take time to let me know your results, and if I can help in any way.

Jonathan B.
Posted on: Thu, 04/25/2024 - 23:46

This sounds like a fantastic program, so I'm not trying to nitpick you here, but there's a lot of peer reviewed research on protein intake as it relates to muscle growth and muscle mass. No more than 0.47 grams of protein per pound of bodyweight has been shown to make any difference whatsoever. That's the upper limit. So if you weigh 200 pounds, you're looking at a little under 100 grams of protein. You don't need any more than that. It doesn't hurt, strictly speaking, but it's also unnecessary. I just wouldn't want readers to think the protein grams are a key part of that because they're really not. The calorie intake is far more important as long as you're around that half a gram per pound guideline. That being said, you can gain strength and lose fat at the same time, I've done it many times, and continue to hear how "impossible" it is. As long as I have enough protein and work out with enough food before the workout, I can fool my body into thinking it's not in some calorie deficit, but still add strength and lose weight. HMB is also a key to that, probably the only peer reviewed supplement besides creatine that's shown clear results. In many studies, HMB has been shown to help maintain muscle mass while losing weight, so its use is fairly specific (I don't always use HMB, because I'm not usually trying to lose weight haha). I also think anyone who's going to go through the effort of this program should be using creatine, because there's really no reason not to unless you're part of the 10% of people with enough natural creatine that any supplementation doesn't have an effect.

Posted on: Sun, 03/31/2024 - 07:25

Hello, I'm 63. I just finished week 4. I only decided to try to go heavy in the past few months. My typical workout before with be 135 10 x 2, 145 8 to 10 x 2, and 155 6 to 8 x. Some days better than others. I haven't tried to lift more than 165 pounds in 30 years. Not really knowing my max I used the calculator and it said 193. I started week one with 135 (I'm also matching these workouts with inclines - the same formula, I started at 115.) So yesterday I completed 130/150 both 10 X 3. After the 10th set, I try to do as many as possible. So on the incline set 11 was 8. On the flat bench I added weight to 165 and did 6 (the only set I used a spotter and 6 was a struggle). I only noticed today that you recommend 90 to 120 seconds between sets. I've been much shorter. For instance, I do these in groups of 3. Do three, wait 20/25 seconds, 3 more, do 3 more. Get up and walk about 60 seconds to 90 seconds. Do group of three, repeat. Then do set 10 and then do as many as possible. Should I be resting more between sets? I've assumed as I keep getting to heavier sets, I will naturally have to slow down as it gets harder. Ok to be making this a double task with the matching incline workout? Thank you JM

M&S Team Badge
Posted on: Sun, 03/31/2024 - 07:54

Hi John, thank you for reading M&S!

If the goal is to get stronger, then yes, you should be following the recommended rest periods. Your way is great for building muscle and adding intensity, but the rest and recovery between sets will help with output on the following set.

As for doing it on incline, I don't advise doing them in the same workout, but if you wanted to alternate flat with incline on different workouts, that could potentially work.

Posted on: Sat, 04/13/2024 - 11:54

Just completed week 6. Flat and inclines. Flat weeks 1 to 6: 135,140,145,150,155 and 160. Incline 115 to 140. Feeling great. Inclines today set 11 10X. Flat set 11 - 185 X 3. Pretty confident week 7 will be a success. Vacation the following week I'll have make do with the hotel gym, which is usually one dumbbell rack.

M&S Team Badge
Posted on: Sun, 04/14/2024 - 10:09

Great results! Thanks for sharing. Use that week as a deload to do lighter volume and focus on enjoying the vacation. You will be beyond pumped to get back to work the next week.

Posted on: Tue, 03/12/2024 - 19:06

Started the 10 set/3 rep program at 165 lbs, currently at 215 lbs today with complete sets.
I am 68 years young, 198 lbs/5'11", and wanted to ask if you have any secrets to minimizing shoulder soreness throughout the week.
My goal is to keep going but I am close to the point where I need a spotter. My ultimate goal is to press 315 /bs or so. It may take 2X through your program...we'll see.

Posted on: Thu, 01/25/2024 - 07:37

What is bench press shrugs ?

M&S Team Badge
Posted on: Mon, 01/29/2024 - 19:30

Description is in the article.

Andy Harmon
Posted on: Tue, 01/23/2024 - 12:41

Question: After making a new max as directed in week 7 of an 11-week program, do I use the old or the new max for % calculations of lifts for the final weeks? Thank you. Andy (I Hope's it's ok to ask here. I didnt know anyone else to ask.)

M&S Team Badge
Posted on: Mon, 01/29/2024 - 19:29

Hey Andy, use new numbers for percentages. And that is exactly why the comment section is here. Ask away in the future. Thanks for reading M&S!

W Edwards
Posted on: Sat, 01/06/2024 - 09:04

Should I do all sets for each exercise before moving to next exercise? Or should I do one set for each exercise in order then do second set for each exercise etc? Or just change it up each week?

M&S Team Badge
Posted on: Sun, 01/07/2024 - 20:25

Do all sets for each exercise before moving on to the next. Follow that same rule every week. Hope this helps.

W Edwards
Posted on: Sun, 01/07/2024 - 20:48

Thank you Roger.

M&S Team Badge
Posted on: Mon, 01/29/2024 - 19:58

Per the article - "During week one, you will perform 10 sets of 3 reps with your starting weight. Rest between sets will be 90 to 120 seconds; no longer or shorter. When you start dropping sets (missing triples), keep all rest periods at 120 seconds, or longer if need be."

It's 90-120 seconds between the other sets throughout as well.

Ignazio Magrì
Posted on: Sat, 01/27/2024 - 09:58

Hi there. I didn't see the rest time between sets. I would love to know how much I need to rest for the bench press sets, approximately.

Posted on: Wed, 08/02/2023 - 10:05

I ran this routine at 5'11 165 benching 255 (280 when I let my bodyweight reach 180, but that was 6 months ago)

I was worried about losing strength the first 6 weeks while I benched what felt like warm up weight. I didn't bench 200 pounds because I started with 65% of 255. To compensate that I started doing the bench shrugs before the 10x3s as a method of pre-exhaustion. Then when the 10th set started to feel heavy, I moved the bench shrugs to the second exercise performed.

I do like that you hit multiple body parts twice a week but you only train 3 days a week. Seeing such a simple workout plan helped ground me as I've bloated my own regimen to include a bunch of isolation accessory work when the staples are all that's required.

When I rerun this program I'm starting with 70% and then increasing by 2.5 lbs after my first 10th set failure.

Posted on: Fri, 06/09/2023 - 11:31

Followed this pretty loosely and sloppy and still managed to increase my bench. Couldn’t do 215 for one at the beginning, did 225 for 2 at the end.

Andy Harmon
Posted on: Tue, 05/30/2023 - 13:09

I fully appreciated having the benefit of others’ raw ##, so mine are below.

Start -

1x2 at 210 (=220 max?)

1x1 actual max at 225

10x3 progression -

10x3 w/ strict 1:30 rest from 145 up to 185

10x3 at 190 w/ 1:35

10x3 at 195 w/ 1:40

9x3 at 200 w/ 1:45

6x3 at 205 w/ 2:00

3x3 at 210 w/ 2:00

1x3 and 1x2 at 215 w/ 2:00 (=235 max?)

1 week later actual max at 235

1 week later failed at 240

Feel free to stop reading here…

I spent a few weeks dreading that I would I fail to hit #10, and when it didn’t happen right away, I started dreading that the drop would be catastrophic when it came, and for me it sort of was!

A few thoughts:

Stick to the plan; Give it a real chance.

Also, I was strict on the time. For example, it took me 5 sec to restart the watch and 10 sec to reset the watch to 0 and start the next lift, so I allowed myself 75 more seconds to keep to a 90 sec rest.

I kept a primitive log with just the ## lifted each day and I made a check mark on the paper only after I restarted the watch after each rep, and I did not vary from that routine so that I would be certain how many reps I had done.

Steve said some gains can come just from better form, and so I treated each week as if I thought it would be hard, starting with the very first week, and I at least gained a feel for my best path with the bar. I noticed it by accident when I did 9x3 at 200 because on #7 it hit me hard, but out of habit and subconsciously, I brought the weight down on a better path on #8, which is how I realized my form had been bad on #7, and then I did a 9th set of 3, too. I was so surprised, I forgot to try a 10th set.

I was aggressive on my 2d bench day each week early on, but I might have been aggressive for too long on the 2d day and didn’t ease up a little until I got to 9x3 at 200.

Also, I purposefully did not eat enough to gain weight. I’m 61, 5’10”, and 180#, and didn’t want to get heavier. I also didn’t rest enough on the off days because I have been doing a lot earth, stone, and tree work, so I was sore a lot.

I’m glad I tried the plan.

Oleksandr Kravchenko
Posted on: Fri, 03/17/2023 - 05:36

Hello from Ukraine. Yesterday just checked new maximum in bench press during training session.

Starting point (BW ~76kg): 100kg x 1 (dirty one)
After 16 weeks (BW ~82kg): 110kg x 1 (also dirty one), 100kg x 5.

How it was with bench press? (every week +2.5kg)

Week#1: 65kg - 10 sets
Week#2: 67.5kg - 10 sets
Week#12: 92.5kg - 10 sets (difficult)
Week#13: 95kg - 8 sets
Week#14: 97.5kg - 6 sets
Week#15: 100kg - 2 sets
Week#16: 102.5kg - 1 set
Week#17: (rest should be bigger, but I don't like to have easy load) checking new max: 110kg

I am who likes to train 6 sessions per week, so I started with own additions on first 4-5 weeks (Mon/Wed/Fri - this program, Tue/Thu/Sat - 50-60% easy own additions). Then main program started to be too difficult (after 2nd exercise there no desire to work on 3-6th ones), so I divided main program to 6 days, something like this:
- Bench Press 10x3
- Bench Press Shrugs (progress: 110kg x5 -> 125kg x5)
- One own easy exercise
- Barbell row (progress: 50kg x5 -> 80kg x5)
- Seated Arnold press (no progress: 20kg x8 -> 20kg x8)
- EZ bar skullcrusher (progress: 28kg x8 -> 43kg x8)
- DB biceps curls (progress: 10kg x10 -> 16kg x10)
- Deadlift (not my exercise, so progress: 100kg x6 -> 110kg x5)
- Pullups (12 max -> 15 max)
- DB Shrugs (progress: 30kg x 10 -> 56kg x 5)
- Backsquats (not my exercise, so progress: 90kg x 8 -> 95kg x 6)
- Seated calves
- Leg Curls
- Standing Over Head Press (55x6 -> 60x6) / Seated OHP in Smith
- Close-grip Bench Press (started 70kg, finished at 92.5kg)
- DB Row (20kg x8 -> 36kg x8)
- Incline DB Press (26kg x8 -> 38kg x8)
- Face pulls (40kg x10 -> 90kg x10)
- DB Hammer curl (10kg x10 -> 16kg x10)

Feedback is positive, I like chest/triceps/shoulders gaining strength.

- 90-120s between bench press sets is really important, so I always agreed to share a barbell with others gym's members in a way I rest exact time, after 6th week I specially started to rest 90s to finally meet failed sets
- my legs load was small, that was OK for me as I don't like to train legs, but next time I guess I will increase legs exercises
- ofc warm-up is important, I spend ~20 minutes for general warm-up and do 3-5 warming sets for compound lifts and 1-2 for isolated ones

M&S Team Badge
Posted on: Fri, 03/24/2023 - 21:16

I really appreciate you sharing all of this, Oleksandr. Congrats on your 10 kg progress, and hopefully others can benefit from your experience. Thanks for being a part of the M&S community!

Andy Harmon
Posted on: Wed, 02/22/2023 - 09:17

Im just throwing this out there, but not intending it for any forum.
In week 4. All is well. Sticking religiously with the plan (the parts I understand) to see where it goes. 225 starting max, and keeping strict time for 10x3 at 145, 150, 155, and 160 so far in whatever temps winter brings in the old, unheated barn here in New Hampshire. I'm 61 and 180#, and in the off-season from tennis and golf. I'm kind of a former 4 cylinder that now resembles more of a beat up 8 cylinder with maybe only 2 cylinders still functioning. Thx for the guidance.

Andy Harmon
Posted on: Mon, 01/30/2023 - 13:18

As weeks go by on the 10x3 bench routine and the starting weight gets heavier, should I do a couple warm up lifts before starting each day? Thank you. Andy

M&S Team Badge
Posted on: Tue, 01/31/2023 - 20:40

I always advocate for extra warmups, Andy. Two or even three would be good once the poundage goes up. How is the program working so far?

Andy Harmon
Posted on: Mon, 02/06/2023 - 17:58

Thank you for that reply. I'm only 2 weeks in, so the 10x3 is pretty easy, still, but I'm making hay while the sun shines working on everything else. Thx!

James Richards
Posted on: Mon, 10/10/2022 - 18:12

If using 10×3 for squats when should i start using knee wraps?

M&S Team Badge
Posted on: Tue, 10/11/2022 - 07:09

I personally recommend sleeves over wraps, but either way, once the weight starts to feel challenging, add them. It may be set 4 for you or 6 for others. Go by feel.

Posted on: Mon, 08/22/2022 - 11:24

Old man Doug Update. Week 9, 275x3x10. Skipped 270 because I didn't want to hunt down the 2.5 pound plates. Nevertheless I completed the ten sets with the final rep of the tenth set being a little slow but solid. I predict I'll begin dropping a set at 285-290.

Posted on: Sun, 07/31/2022 - 16:42

Hey guys the old man is back (last post 03/20/2021 - 22:38) 60 yr old 365 bench after following this program. Took a break to heal after EGO lifting (curling 130) blew out my left elbow. I have returned to this program because it worked so well for me and because I didn't get to see what the final result would be, I'm hoping for a 405 bench.
I'm currently going on week five with 255 for first five sets and adding an additional five pounds for the last five sets. I have made this slight modification because I see myself as reconditioning. When I can't add the additional five pounds after the first five sets I'll return to the regular program of 3 x 10 dropping sets as necessary.
I have see a few replies to Steve's Work Out that seem uninformed or lacking in experience; such as, Bad for the joints, Worthless program etc. Lateral epicondylitis and from my understanding most other join injuries come from repetitive overuse of the joints. This program provides for the same 30 to 35 total repetitions suggested by many articles for muscle development without over use of the joints by providing the 90 second cool down between sets.
As for the program being worthless There seems to be a misunderstanding that the program ends at the bench. There are three days a week of split exercises and if a person does not receive some kind of benefit from following the program then I afraid that person is doing more time thinking about doing something than actually performing. Keeping in mind that Steve list this program as an "intermediate" program.
I believe one of the main goals of this program is to work on correct form and execution while conditioning and strengthening. While benching I use the Body Builder's technique where The bar is controlled down to the chest and then returned to the fully pressed position while I maintain a slightly arched back. I don't use the Power Lifter's Bench where the back has an over exaggerated arch. In my opinion that lift is little more than doing dips and if used would already put my bench well above my 405 goal. In short, If I'm not sure, U-tube provides many how to videos that support the videos supplied by M&S. I left the gym a few hours ago where I was watching a guy doing what "he thought" was bench pressing. He would un-rack the weight bounce it off his chest three times and then fight like hell to rerack it... He would not benefit from this program, unless of course he actually read and understood, what it was asking him to do. Along with that there has to be an honest and un-delusional evaluation of self.
Anyone interested I'll keep you posted as to my progress.

M&S Team Badge
Posted on: Fri, 08/05/2022 - 21:10

Doug, welcome back, and yes, please keep us posted. Thanks for reading M&S!

Posted on: Thu, 07/21/2022 - 14:17

if I started assuming based on previously lifting that
my one rep max is 330, and have been doing the program, can reverse calculations assumed to hold true.
let's say I am now hitting 250x3 for the ten sets with no drop sets. does that correlate to being 65% of my one rep max?

M&S Team Badge
Posted on: Thu, 07/28/2022 - 21:10

It can for most, but it depends on the person. Not everyone will be able to match that calculation perfectly.

Posted on: Wed, 06/29/2022 - 14:17

17 weeks in a row will likely be too long. You will either be starting way too light, or you won’t be able to go up every week for that long, even if you drop sets. Doing triples every week will be hard on the joints too.

Mike D
Posted on: Fri, 05/06/2022 - 22:07

The 10 sets of 3 were too easy for me and seemed to be less productive. Beginning at 140, I am doing 10 sets of 5 down to when necessary, dropping sets when I cannot achieve the 3. It feels like a better result and my strength seems to be improving. I am on week 3 of the routine and raising weight 10 lbs per week and still hitting the 10 sets of 5, so all seems well.

Posted on: Sat, 04/09/2022 - 12:46

Any suggestions on warm up’s ? Especially as the 10 sets of 3s starts to become much heavier sets of 3 and 2 sets of 3s.

M&S Team Badge
Posted on: Mon, 04/25/2022 - 20:30

Hello, Dan, and thanks for the question. I personally like doing pushups and stretches for around 5 minutes. Then, I will work with the bar to make sure my form is on point and check to see if anything feels off. You could also do 1 set of 25 pushdowns for the triceps and elbows with very light weight.

Posted on: Sun, 05/23/2021 - 17:42

I am twelve just got into lifting my one rep max is only 80 does this program still work

Posted on: Fri, 03/26/2021 - 22:38

It works for me! I started the program in January of 2020 after a total lower lumbar fusion in November of 2019. I chose it because of the beginning focus being on control, technique with the lower rep count allowing me to concentrate on that control/technique to re-strengthen after the surgery without injury. Some of the exercises like the dead lift I had problems with and will most likely for life; However, I still made what I see as major gains performing alternate exercises in place of those in the program I could not perform. My starting max bench press was a week and wobbly 225 pounds with my beginning body weight of 260 pounds at age 58. My max bench press as of February 2021 is 365 pounds with a body weight of 240 at age 59. Now I am shifting my workout routine to maintaining and weight lost prior another surgical coming up in July of 2021 and then back to this program in January of 2022 at age 60. The biggest suggestions I would make to anyone is # 1: eat a consistent well balanced diet, be consistent with what ever workout you chose, pay attention to your body. I found that as my body began to recondition itself I was able bump up the weight maybe 10 pounds one week and still be able to complete all ten sets. There were also a few additional bench concepts I threw in on occasion like chains or the bench block to target week areas; however, I have to give 98% credit to this program, 59 and doing 365 I ain't complaining.

Johnnathon Scholles
Posted on: Wed, 12/16/2020 - 10:44

this is not smart, do not do. Better progress could be found without working out.

Posted on: Tue, 07/07/2020 - 15:58

The math here only works for 200lb max bench. A 300lb max bencher needs to up the weight 7.5lbs every week to get the results, otherwise increasing 5lbs a week will have him doing 275 x3 on week 17 which is going backwards. Main thing is increase your weight every week by enough so that by week 17 you are working with 25-30 lbs over your starting max bench.

Posted on: Mon, 02/03/2020 - 08:07

I've got stuck in close grip benchpress

I failed at last sets, I can do only 3/ 2 reps for 2 each weeks (twice trial, I could lift less than the past week!)

Do I need deloading the weight?

Lex Anderson
Posted on: Mon, 05/27/2019 - 00:43

I've ran a variation of this program and it will definetly beef up numbers. Example



The next week start with 230.

Posted on: Mon, 10/29/2018 - 20:14

On my 11th week of this routine, absolutely love it btw, just a question, 2 weeks ago I started dropping sets, first time was down to 8 sets, last week was down to 6, today I dropped down to 3 sets @ 237 lbs, while I definitely see an increase in my bench, my question is I don't think I'll make the 17weeks, maybe I started to heavy, anyways I plan on just restarting the routine, hopefully I'm doing it right, but I should add I'm only benching on Mondays, thanks again...

Posted on: Tue, 01/23/2018 - 21:11

Hey can you do this in the beggining of your workout and then do all your other excersizes after would it still be as effective or do you have have to do that just itself and thats the workout? Thanks hope you get to me soon!

Posted on: Sat, 12/23/2017 - 17:58

I am 10 weeks into this program and I have not dropped any sets yet. Did I start too light or is this common among the field?

Jason cameron
Posted on: Sun, 10/07/2018 - 20:12

Hey I'm on week 7 . Some weeks I add 10 lbs and not drop any sets yet so what week did you get when you drop sets ?

Posted on: Wed, 12/06/2017 - 08:16

Can I throw this 10x3 plan into the program I am already running. Right now I have 5x5 bench in there but I have stalled for the past two months.

Thank you for the great advice.

Posted on: Tue, 10/10/2017 - 05:46

What is a good beginner program? My bench press is about 180lb.

Posted on: Thu, 01/25/2018 - 13:09


Joel Wicken
Posted on: Thu, 10/10/2019 - 05:55

at 180 pounds it is recommended that u focus more on reps before strength. id do a 10x10 at 95 pounds and so on. just do the amount of weight u can do 10x10 of. and after 8 weeks then I do this powerlifting program

Posted on: Wed, 08/30/2017 - 19:58

Does this still build muscle?