- Main GoalBuild Muscle
- Workout TypeSingle Muscle Group
- Training LevelIntermediate
- Program Duration4 weeks
- Days Per Week2
- Time Per Workout10-15 minutes
- Equipment RequiredBarbell
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
NOW AVAILABLE: A complete muscle building program called Wild 20 based around the 20-rep protocol featured in this workout.
I call this workout the 2 plate special. It's not exactly good for the ego, but it might just help you bust out of your plateau.
Before you attack me in the comments section, please give this program a try. I am not insane; yes, this program works.
If you are a lifter with a bench press max stuck somewhere above 185 pounds, I want you to run this approach every 2 to 4 weeks for a while.
You will be performing 2 chest/bench press days per week. The main exercise you will use during these days is the bench press. Add in a slight amount of assistance work based on your recovery abilities. Get in at least 2 complete days of rest before trying your second workout of the week.
Rest about 2-4 minutes in between each set. No more, no less. You will start off with three 5 rep sets, then proceed on to three 10 rep sets. Once you are able to perform 3 sets x 10 reps without failing, you will finish off with a max rep set. If you fail to perform 3 sets x 10 reps, do not attempt set number 7.
So to recap, here's the plan:
- Sets 1-3: 135 pounds x 5 reps
- Sets 4-6: 135 pounds x 10 reps
- Set 7: 135 pounds x max reps, only performed once you are able to complete sets 4-6 without failing
But what about progression? My suggestion is this...when you are able to perform 20 reps on set 7, add 10 pounds to the bar and try this plan using 145 pounds.
If you try this program, let me know the results in the comments section below. Make sure to use your normal chest workout during off-week workouts.
|135lb Bench Press Workout|
|Bench Press - 135lbs||3||5|
|Bench Press - 135lbs||3||10|
|Bench Press - 135lbs||1||Max|