Bench Most Dayz: Increase Your Bench By 30-50lbs In 6 weeks

Cory Gregory
Written By: Cory Gregory
June 1st, 2015
Updated: May 29th, 2023
Categories: Workouts Chest Workouts
233.2K Reads
Bench Most Dayz: Increase Your Bench By 30-50lbs In 6 weeks
Cory Gregory's Bench Most Dayz 6 week program is designed to add some serious weight to your bench and muscle mass in your chest!
Workout Summary
  • Main Goal
    Increase Strength
  • Workout Type
    Single Muscle Group
  • Training Level
  • Program Duration6 weeks
  • Days Per Week
  • Time Per Workout45-60 minutes
  • Equipment Required
  • Target Gender Male & Female
  • Workout PDF Download Workout

Workout Description

"How much do you bench?"

It's one of the first things you hear when you're in a gym, or even if you're not in the gym and just having a discussion about it.

It doesn't matter where, or what the conversation is, if the topic of lifting comes up, "how much do you bench?" is bound to follow.

Heck, even your grandma wants to know how much you bench.

Benching heavy weight is a big deal since it's something that you can take a lot of pride in, especially since you know it's bound to come up in conversation at some point.

Taking The Bench Press To Elite Levels

For me, the bench press is a big deal because of its application towards powerlifting. I have been chasing the goal of going elite as a powerlifter for a while, and the bench press is one of the three powerlifting movements (squat and deadlift being the other two).

Going “elite” means reaching a certain weight when it comes to your combined numbers in squat, bench and deadlift in your weight class. It’s the pinnacle level when it comes to pound-for-pound strength in the sport, and the highest level you can achieve, and it’s somewhere I want to get.

For my 198lbs weight class, that number is 1,471lbs.

What makes a powerlifting bench press a little more difficult is the fact that you have to pause the bar for one second on your chest before you get a “press” command.

That means that you not only need a strong chest, back, and powerful triceps, but you always have to be explosive as well.

Herein lies my problem and how I found the solution.

Bench Most Dayz: Intro 2:33

Trial And Error: Finding The Right Routine

Even though I've had the opportunity to learn from a number of great bench pressers at the famed Westside Barbell and my own gym, Old School Gym, whenever a meet came around my numbers stayed the same.

I've always been a solid bench presser for my weight on regular touch and go reps (375 for 1 rep, 315 for 11, 275 for 15 and 225 for 29 reps all at bodyweights of around 220), but now my goal is to do that paused, weighing more than 20 pounds less and with no shoulder pain.

Due to some reoccurring shoulder pain, I had pretty much abandoned heavy bench presses altogether, at least with a wide grip. You can predict what happened – I lost size in my bench and my numbers suffered considerably since I pretty much had to go exclusively to a close-grip.

It was frustrating to say the least and I was looking for solutions. Little did I know it was right in front of me the entire time.

I have had unreal success with my version of the Bulgarian Method of squatting every day. I was fortunate enough to sit down with Olympic lifting coach John Broz and learn all about the system, both mentally and physically.

From there, I meshed those ideas with some Westside Barbell methods and came up with my own method of squatting every day.

To say it has worked would be a wild understatement and the results have been amazing.

My previously dismal front squat went from 225 to 405 in one year, with my high-bar Olympic squat going from 315 to 460 – with better depth – in the same time period. My low-bar meet squat went from 405 to 530 and my deadlift has also shot up in the process. My sumo stance deadlift went from 450 to 550, while my conventional was a weak 430 and is now 100 pounds better.

Mentally, I’m a much stronger lifter as well and the intensity this has allowed me to reach in the gym is just incredible. It truly has been a gamechanger.

So how does this apply to benching? Well, let’s dive in.

All along my squat everyday journey, I always got a lot – and I mean A LOT – of questions like, “Can I bench everyday, too?” They would see the squat gains and ask if the same approach would be applicable to the bench press. Again, it goes back to the fascination to the bench press and just the presence it has in the gym life.

After all this, and with my own bench press struggling more and more, I decided to use a similar approach and try to fix my bench press. I was more pain-free and injury-free once I started squatting everyday, so maybe it would do the same with my upper body if I benched more frequently.

One crucial training method I picked up from Louie Simmons at Westside Barbell was how his gym would use around 50% of their max on their speed days, going against bands or chains for 9 sets of 3 reps, using three different handles or grips throughout all 9 sets. So to rehab my shoulder I decided I would work with literally 95 pounds – yes, just a quarter on each side – on incline, using three different grips.

Right around this time, I was lucky to attend Arnold’s Christmas party where I had a long talk with none other than the legendary Franco Columbo, who told me about the importance of a high touch point on incline pressing. I implemented that into my routine just get my chest to grow again.

So combining that with what Louie at Westside taught me – again going back to one of my foundations of mixing numerous methods in my training – I found a great bench method to put in my plan.

Bench Most Dayz: Heavy Day 2:51

Bench Most Dayz

To start, you unrack the weight with a narrow grip, hitting 10 close-grip weights. Sit the bar on your chest momentarily, move out to a medium grip and hit 10 more reps, finally moving your hands out wide (splitting the ring) for 10 final reps. Yes, it’s all done without rest and without racking the bar.

If you stay true to the high touch point on incline, the pump is enormous. Lo and behold, my shoulder also started to feel better applying this on a frequent basis.

After finishing incline, I go over to flat bench and do the same thing for three sets, simply adding to the pump.

The next part of the process is creating stability in the bench press, which is where the lats and upper back come into play. Since strong lats and upper back muscles are big components to a strong bench press, I decided to superset each set of bench press (both incline and flat) with a rowing motion (seated rows, t-bar rows, dumbbell rows, etc.). After each brutal 30-rep set of presses I would do 15-20 reps of rows, creating an unbelievable amount of blood flow in my upper body.

It sounds a little crazy but then again that’s what I’m all about: doing the unconventional.

The next key is doing this three times per week. Yeah, that definitely fits into the unconventional line of thinking. But the six total sets of 10/10/10 (3 sets on incline, 3 on flat) with the rowing supersets were a huge jumpstart.

In just two weeks, my chest blew up almost instantly. Plus, I felt more stable in the back/shoulder area and my joints felt great. I knew I was onto something; the next step was applying a heavy element to it and I would have my “Bench Most Dayz” plan.

Again, I was sick of being at the 300-pound level when it came to paused bench presses at meets, I was ready to blow past that.

So I tweaked the approach from above, added in some of my squat everyday element and came up with the second part of the plan.

If there’s anything I’ve learned from squatting daily, it’s that practicing the motion works. So, on Monday I added in a heavy day, using paused triples and working up to a heavy single, finishing with a back-off set of a heavy single with a five-second pause. Here, you need to focus on form, getting the proper arch and really practicing the pause and creating power.

Now, mind you, I had done the 10/10/10 part of the plan for just a few weeks, but I couldn’t believe how easy 275 felt. It’s not a huge amount, but felt worlds better than my bench has felt in a year. At my last meet, I only paused 300, which is unimpressive, but that’s bound to change.

So after going heavy on Monday, the goal was to flush my upper body with a ton of blood flow, which meant Tuesday was the 10/10/10 workout for both incline and flat bench with the rowing supersets.

Now, I was using 115 on incline and 135 for flat for the 30 reps, getting all of them without racking it once.

After taking Wednesday off, I repeated the process on Thursday and Friday, going heavy on Thursday and going for high reps and a massive pump on Friday. Before long, my weight started to jump on my heavy days.

In a month, I paused 320 pounds, then 330 and then 340 and, finally, most recently 345. It was nuts, to be honest but I knew I was onto something. My bench had never felt that good. Plus, my joints felt good and all the pump and upper back work had me feeling great.

In around two months, my paused bench press had jumped 70 pounds and I was sold. Without question, it was one of the craziest things I’ve had happen to my bench press. What makes it fun is that you’re getting massive pumps a few times a week to go along with increasing strength at the same time.

I mean, what’s better than that? I can’t think of anything. This has changed my whole view on training by far and was the missing link to help me reach my elite total. Now, it’s your turn.

Everybody wants a big bench, so it’s time to get it. In less than two months, you’re going to have new response when someone asks, “How much do you bench?”

Bench Most Dayz: Light Day & Outro 4:43

The Workout

Apply this to your normal workout splits, doing bench press first on the days you bench.

The First Two Weeks

Superset #1: 3 sets of the following:
1A. Incline Bench Press (High Touch Point Full Motion)
- Close grip / medium grip / wide grip: 10 reps each
1B. Rows
- You choose the row exercise: 15-20 reps
Superset #2: 3 sets of the following:
2A. Flat Bench Press
- Close grip / medium grip / wide grip: 10 reps each
2B. Rows
- You choose the row exercise: 15-20 reps
Notes: Try to complete all 30 reps on bench without racking bar, unless needed. For the row superset, you can pick which type of row exercise you would like to perform: 1-arm row Seated rows, T-bar rows, Face pulls, Rear delt fly, Upright rows, or Shrugs.

Weeks 3-6

Mon/Thurs Sets & Reps
Flat Bench Press
  • Bar: 3 Reps, all paused.
  • 95lbs: 3 Reps, all paused.
  • 135lbs: 3 Reps, all paused.
  • 185lbs: 3 Reps, all paused.
  • 225lbs: 1 Rep, paused. From here on out just do 1 paused rep working up to a max.
1A. Back-Off Set 1 set of one rep with a 5-second pause (Use roughly 85-95% of your 1-rep max that day)
1B. Superset Superset each set with 15-20 reps of 1 of the following exercises: 1-arm row Seated rows, T-bar rows, Face pulls, Rear delt fly, Upright rows, Shrugs
Superset #1: 3 sets of the following:
1A. Incline Bench Press (High Touch Point Full Motion)
- Close grip / medium grip / wide grip: 10 reps each
1B. Rows
- You choose the row exercise: 15-20 reps
Superset #2: 3 sets of the following:
2A. Flat Bench Press
- Close grip / medium grip / wide grip: 10 reps each
2B. Rows
- You choose the row exercise: 15-20 reps
Notes: Try to complete all 30 reps on bench without racking bar, unless needed. For the row superset, you can pick which type of row exercise you would like to perform: 1-arm row Seated rows, T-bar rows, Face pulls, Rear delt fly, Upright rows, or Shrugs.

Week 7: Test Your New 1 Rep Max

Test your new 1 rep max bench press. I'm confident you would have added 30-50lbs to your starting number.

If you're planning on starting the Bench Most Dayz program make sure you swing back and post your results in the comments below!

Luke Russell
Posted on: Mon, 12/19/2022 - 11:19

Hello, can I do 1 arm dumbbell rows for my supersets?

Thank you very much

M&S Team Badge
Posted on: Tue, 12/27/2022 - 08:36

You can, Luke. I suggest starting with the arm you think is weaker when doing this. Good luck, and thanks for reading M&S!

Posted on: Fri, 12/09/2016 - 21:45

For all you beginners out there, this is the perfect way to pack on that much-sought-after chest muscle and really figure out where you are with the bench press. It gave me great results in a short amount of time, and it allowed me to correct my form so that I could push my max up to where I wanted it to be. Not only will it help to grow your chest, but the light day routine causes a ridiculous upper body pump.

When I tried this program for the first time at age 16, my one-rep max was only about 135 pounds (if that), and I felt like a weakling compared to some of my friends who were benching 185 or more. This one and a half month cycle brought me straight up to 165 pounds. That kind of progress in not easy in such a short amount of time, even for beginners, so kudos to Cory for making such an effective formula. This was one of the very first plans I tried when I began lifting weights, and ever since it has given me the mental and physical stimulus that I need to follow through with a workout. Consistency is key; always finish what you started!

Posted on: Thu, 11/10/2016 - 10:43

What's the minimum bench requirement for starting this program? My 1RM is barely 155lb so I end up benching the bar by the end of the incline sets on the light days. I'm getting stronger and pumping up my chest, but I know that this hypertrophy stuff is more effective when you have a good strength base to build on.

Posted on: Fri, 04/22/2016 - 14:44

For the first 2 weeks, what weight should I be working with for the Incline press and flat bench? Should it be a percentage of my current 1RM or a weight that I can do 10 reps for?

Seth Garcia
Posted on: Fri, 04/22/2016 - 03:32

I have 4 weeks to add about 20-30 lbs on my bench. Will this do the trick? And if so can you break down the workouts again since I'm only doing it for 4 weeks not 6 weeks. Thank you so much.

Posted on: Tue, 02/23/2016 - 14:04

One more question- I bench 2 times per week so can I add the first two week program to my existing workout and do 4 -5 sets per workout instead of the 3 sets over three days? The total number of sets for the week would be about the same so....

Posted on: Tue, 02/23/2016 - 13:56

Corey - this looks awesome! Question - in weeks 3-6, do you do the rows after every set or just after you finish all the 3 rep and 1 rep pause sets and the one back off set? So that would total two sets of rows....

Posted on: Tue, 12/29/2015 - 09:41

Can I go past 6 weeks just doing the second stage of the workout

Posted on: Tue, 09/22/2015 - 22:50

Hey Cory,

Would you recommend doing an arm workout on wednesdays or do you think it would be detrimental to the pursuant chest workouts TH/F?

Posted on: Sun, 09/13/2015 - 22:24

I am 35 5'10 155 and have been lifting on and off the past couple of years. Previous to a couple of months ago I was doing body part splits and realized I had no decent strength. I have moved to a 5x5 which I have been consistent with for 2 months and am currently pushing 150 for working weight on bench after starting with WW of 85. I don't feel like I have stalled but want to temporarily switch programs and would like to know if you think a beginner would benefit from this program with my lighter WW, or if it is pointless until my strength plateaus with 5x5. Thanks for your knowledge!

Posted on: Mon, 09/07/2015 - 12:05

So during phase 2 heavy days, do you superset each set with a back work out or the last set of the 5 second pause? What's the rest times supposed to be like? 3-5 mins?

Scott Burke
Posted on: Sat, 09/05/2015 - 15:43

As explained in 1A. Back-Off Set section above, were it says the 1 set of 1 rep with a 5- second pause. Are all of the flat bench above that were it says all paused, are they 5 second pauses as well.

Posted on: Sat, 09/05/2015 - 06:12

My bench has never been over 60kg and I've always struggled.
I'm now returning to training after 2 months of travelling and wanted to get back into squatting/deadlifting too. Is this the right programme to do now or should I wait until I've been training a few months and back to my best?

Posted on: Thu, 08/06/2015 - 21:30

Will be starting this program soon, but would love to know what the Rest Periods are like in-between sets on both light days and heavy days? Thanks in advance!

M&S Team Badge
Posted on: Mon, 08/10/2015 - 12:01

For lighter days you could start with 60-90 seconds and the heavier work would be 120-150 seconds.

Posted on: Tue, 08/04/2015 - 00:33

My chest has always been a huge weakness for me due to shoulder problems (partially torn rotator cuff years ago) which has been incredibly frustrating considering my squat and deadlift are 400+. When I started this program, my 1RM on flat bench was 205 and here I am starting week 4 and my 1RM has jumped up to 225. Last week was a wash so I'm going to stretch it an extra week and I'm aiming to get 250 at the end of the program. This flat out works! I was repping 155 on incline before and repped 185 tonight, so if you're looking for results, Cory's program will provide them, no doubt.

Posted on: Tue, 07/14/2015 - 01:57

So I just tried this out for the first time today (pretty exhausting, but really pumped me up) but I noticed I was racking it quite a bit (around 3 to 4 times.) should I lower the weight a bit or should I try it again and get used to it?

Posted on: Tue, 07/14/2015 - 01:57

So I just tried this out for the first time today (pretty exhausting, but really pumped me up) but I noticed I was racking it quite a bit (around 3 to 4 times.) should I lower the weight a bit or should I try it again and get used to it?

M&S Team Badge
Posted on: Tue, 07/14/2015 - 09:09

If you're missing reps that often (i.e. utilizing a rest pause format as you've described) then I would definitely decrease the weight slightly.

Posted on: Mon, 07/13/2015 - 15:57

Cory, I was wondering if you could simplify this workout for me a bit more. I am a bit confused when you do the 1A/1B workouts and the 2A/2B workouts..... For weeks 1 and 2 mwf am I doing all the lifts? incline, flat and the rows?

And then weeks 3-6 same thing?

M&S Team Badge
Posted on: Tue, 07/14/2015 - 10:14

1A/1B and 2A/2B are supersets - i.e. do those exercises back to back in succession.

Posted on: Tue, 06/30/2015 - 12:35

I don't understand weeks 3-6. So on Mon/Wed of weeks 3-6, are the 1B. supersets supposed to be done after every bench (Bar x3, 95lbs x3, 135lbs x3, etc.) or just after the 5 second paused single? If it is only for the 5s pause set then how many sets do you do of these 1A +1B sets. Cory can you please clarify Mon/Wed for weeks 3-6. I am not the only one with this question.


Posted on: Mon, 06/22/2015 - 07:33

Corey Gregory, So for the mon and wed workouts I'm having trouble understanding exactly when to put the superset in and how many sets. Does each 3 rep pause equal a set then do superset?

Posted on: Fri, 06/19/2015 - 10:42

Cory do I keep doing my regular chest workouts on top of this? Also do you think it would be good to add a decline on top of the incline & flat?

Posted on: Wed, 06/24/2015 - 19:07

Personally I think this program is designed to be done without any other chest exercises. Its 180 reps which is very taxing. I don't think it wise to add decline but that's just my opinion.

Posted on: Wed, 06/17/2015 - 18:55

I'm a female with a 1 rep max of 135 and would like to get to at least 150. I'm not sure how to set up my heavy day and still get the same benefits. I've never really tried any "programs" so please put it in novice terms :)

Posted on: Mon, 06/22/2015 - 02:36

On the heavy days try this

Bar 3 reps
75 3 reps
95. 3 reps
115 1 rep
135 1 rep

Posted on: Wed, 06/24/2015 - 15:10

Zack.. that whole heavy day is only 15 or so reps? Or do we do that cycle 3 times over...?

Posted on: Mon, 06/15/2015 - 19:28

Hey Cory - I'm looking forward to trying this. I'm a 44 year old who always could squat a lot of weight but have always struggled in the bench.

What is meant by your comment "moving your hands out wide (splitting the ring)"? Index or ring finger on the ring of the bar?

Have a great day.

Posted on: Mon, 06/22/2015 - 02:38

For me splitting the ring I use my middle finger. Hope that helps.

Posted on: Sun, 06/14/2015 - 23:57

If my one rep max is only 185 what weight should I do on weeks 3-6?

Posted on: Fri, 06/12/2015 - 21:51

Where is the link to the Squat Most Dayz program. I am a bit top heavy and I am trying ton fix this. Thanks

Posted on: Wed, 06/10/2015 - 20:47

Cory, if my normal workout splits have me doing chest on Monday and Thursday, for week 1 is it okay to then do your workout plan on MON/THUR/SAT instead of MON/WED/FRI? Also, should I continue doing the other chest and back exercises that are in my workout plan?

Posted on: Mon, 06/22/2015 - 02:42

I think its more of a guide. I had to switch my days and do Sun/Tues/Thurs. Personally I dropped doing my normal chest and back routines for this.

Posted on: Mon, 06/08/2015 - 15:12

Hi Corey, how heavy is the triple that you work up to prior to going for your daily max? Is that a max or near max triple, or simply a medium heavy (RPE @8ish) triple? thanks!

Gary Gouldthorpe
Posted on: Mon, 06/08/2015 - 14:10

Hi, what about legs, shoulders, core and back? Your workouts are amazing Cory.

Posted on: Mon, 06/08/2015 - 14:08

So on Mon/Wed of weeks 3-6, are the 1B. supersets supposed to be done after every bench (Bar x3, 95lbs x3, 135lbs x3, etc.) or just after the 5 second paused single?

Posted on: Sun, 06/21/2015 - 17:29

Drew did you ever find out the answer to your question? I was wondering the same thing.

Posted on: Wed, 06/24/2015 - 19:09

That would be way too many sets. I think its after all the reps in the first box then the back off set

Posted on: Wed, 02/08/2023 - 23:41

Still a bit confused. So you only do one set of the 1b stuff on mon&thurs? By definition that is what it reads like given the instruction is to do 1 set of 1A.

Posted on: Mon, 06/08/2015 - 13:19

Love your programs, have been following them for a while now.

In your Bench Most Dayz + Squateveryday 2.0 video you don't mention any additional arm/shoulder workout. Should I just leave them out? I also wonder if there is enough back workout to seriously gain strength & mass in your back?

Best regards

Posted on: Mon, 06/08/2015 - 11:05

Cory, I did you 30 days squat challenge and it was awesome. I felt great. Overall more energy and gained about 30 pounds in my back squat. I will definitely be looking into this program as I want to get my bench up to the 400 pound mark (currently 365-370). Thanks for the great programs and keep them coming!

Posted on: Sun, 06/07/2015 - 07:26

Will your Dead and Squat go down during this 6 weeks, or should you throw them in somewhere in this workout

Cory Gregory
Posted on: Mon, 06/08/2015 - 09:37

This is how I applied my squat everyday program with the bench most dayz program -

Posted on: Sun, 06/07/2015 - 05:59

is that it is that all u do on those day no flys no pull overs

Cory Gregory
Posted on: Mon, 06/08/2015 - 09:39

Yes, that's all. Believe me, the frequency and volume over that many days is more than enough.

Posted on: Fri, 06/05/2015 - 16:37

What % of my one rep max should I start at?

Cory Gregory
Posted on: Mon, 06/08/2015 - 09:40

For the heavy days 100%. On the light days, it's somewhere between 95-135 pounds so very light. It will surprise you.

Posted on: Thu, 06/04/2015 - 01:28

Hey can you share the full program with me, or tell me where I can find it? I'd like to give it a try to see if I can get pass this plateau, stuck at 275 for a single. May be it will help me get to my goal of 315. Thanks.