Strickly professioal althlete workout bench press plan athlete workout bench press plan for those that want to take their bench press to the next level naturally, and for those who need the increase of upper body strength.
Week #1 Begin with your warm ups of one set of 175lbs. bench press for 15 - 20 reps, next do one set of 200lbs. bench press of about 8 - 12 Reps, next do four sets of 225lbs. bench press of about 3 - 8 Reps for all four sets, next do three sets of 200lbs. bench press of about 10 - 12 Reps for three sets Lastly do one set 175lbs bench press 15 reps or until you max out Complete this for five days in week #1, by the end of week #1 you should be doing 225lbs for eight reps for at least 2 of the four sets.
Week #2 Begin with your warm ups of one set of 175lbs. bench press for 15 - 20 reps, next do one set of 225lbs. bench press of about 6 - 8 Reps, next do four sets of 250lbs. bench press of about 2 - 6 Reps for four sets, next do three sets of 225lbs. bench press of about 4 - 10 Reps for all three sets Lastly do one set 175lbs bench press 15 reps or until you max out Complete this for five days in week #2, by the end of week #2 you should be doing 250lbs for 6 reps for at least 2 of the four sets. Week #3 Begin with your warm ups of one set of 175lbs. bench press for 20 - 25 reps, next do one set of 225lbs. bench press of about 6 - 8 Reps, next do one sets of 250lbs. bench press of about 2 - 6 Reps next do four sets of 275lbs. bench press of about 1 - 4 Reps for four sets next do three sets of 250lbs. bench press of about 2 - 6 Reps, next do three sets of 225lbs. bench press of about 6 - 8 Reps, Lastly do one set 175lbs bench press 20 reps or until you max out Complete this for five days in week #3, by the end of week #3 you should be doing 275lbs for 5 reps for at least 2 of the four sets. Week #4 Begin with your warm ups of one set of 175lbs. bench press for 20 - 25 reps, next do one set of 225lbs. bench press of about 8 - 12 Reps, next do one set of 250lbs. bench press of about 4 - 8 Reps next do one set of 275lbs. bench press of about 3 - 6 Reps next do three sets of 300lbs. bench press of about 2 - 4 Reps, next do three sets of 275lbs. bench press of about 4 - 6 Reps, next do three sets of 250lbs. bench press of about 8 - 12 Reps next do three sets of 225lbs. bench press of about 10 - 12 Reps Lastly do one set 175lbs bench press 25 reps or until you max out Complete this for five days in week #4, by the end of week #4 you should be doing 300lbs for 3 reps for at least 2 of the four sets. Week #5 Begin with your warm ups of one set of 175lbs. bench press for 20 - 25 reps, next do one set of 225lbs. bench press of about 10 - 12 Reps, next do one set of 250lbs. bench press of about 8 - 10 Reps next do one set of 275lbs. bench press of about 4 - 6 Reps next do two sets of 300lbs. bench press of about 3 - 5 Reps, next do four sets of 315lbs. bench press of about 2 - 6 Reps, next do three sets of 275lbs. bench press of about 4 - 8 Reps next do three sets of 250lbs. bench press of about 6 - 10 Reps next do three sets of 225lbs. bench press of about 10 - 15 Reps Lastly do one set 175lbs bench press 25 reps or until you max out Complete this for five days in week #5, by the end of week #5 you should be doing 315lbs for 3 reps for at least 2 of the four sets. Week #6 Begin with your warm ups of one set of 175lbs. bench press for 20 - 25 reps, next do one set of 225lbs. bench press of about 10 - 12 Reps, next do one set of 250lbs. bench press of about 8 - 10 Reps next do one set of 275lbs. bench press of about 4 - 6 Reps next do one set of 300lbs. bench press of about 3 - 5 Reps, next do four sets of 325lbs. bench press of about 2 - 6 Reps, next do four sets of 300lbs. bench press of about 3 - 5 Reps next do three sets of 275lbs. bench press of about 4 - 8 Reps next do three sets of 250lbs. bench press of about 6 - 10 Reps next do three sets of 225lbs. bench press of about 10 - 15 Reps Lastly do one set 175lbs bench press 25 reps or until you max out Complete this for five days in week #6, by the end of week #6 you should be doing 325lbs for 3 reps for at least 2 of the four sets. Week #7 Begin with your warm ups of one set of 175lbs. bench press for 20 - 25 reps, next do one set of 225lbs. bench press of about 10 - 12 Reps, next do one set of 250lbs. bench press of about 8 - 10 Reps next do one set of 275lbs. bench press of about 4 - 6 Reps next do one set of 300lbs. bench press of about 3 - 5 Reps, next do three sets of 325lbs. bench press of about 2 - 6 Reps, next do four sets of 340lbs. bench press of about 2 - 4 Reps, next do four sets of 300lbs. bench press of about 3 - 5 Reps next do three sets of 275lbs. bench press of about 4 - 8 Reps next do three sets of 250lbs. bench press of about 6 - 10 Reps next do three sets of 225lbs. bench press of about 10 - 15 Reps Lastly do one set 175lbs bench press 25 reps or until you max out Complete this for five days in week #7, by the end of week #7 you should be doing 340lbs for 3 reps for at least 2 of the four sets. Week #8 Begin with your warm ups of one set of 175lbs. bench press for 20 - 25 reps, next do one set of 225lbs. bench press of about 10 - 12 Reps, next do one set of 250lbs. bench press of about 8 - 10 Reps next do one set of 275lbs. bench press of about 4 - 6 Reps next do one set of 300lbs. bench press of about 3 - 5 Reps, next do two sets of 325lbs. bench press of about 2 - 6 Reps, next do two sets of 340lbs. bench press of about 2 - 4 Reps, next do three sets of 360lbs. bench press of about 2 - 4 Reps, next do two sets of 325lbs. bench press of about 2 - 6 Reps, next do four sets of 300lbs. bench press of about 3 - 5 Reps next do three sets of 275lbs. bench press of about 4 - 8 Reps next do three sets of 250lbs. bench press of about 6 - 10 Reps next do three sets of 225lbs. bench press of about 10 - 15 Reps Lastly do one set 175lbs bench press 25 reps or until you max out Complete this for five days in week #8, by the end of week #8 you should be doing 340lbs for 3 reps for at least 2 of the four sets. Week #9 Begin with your warm ups of one set of 175lbs. bench press for 20 - 25 reps, next do one set of 225lbs. bench press of about 12 - 15 Reps, next do one set of 250lbs. bench press of about 8 - 10 Reps next do one set of 275lbs. bench press of about 4 - 6 Reps next do one set of 300lbs. bench press of about 3 - 5 Reps, next do two sets of 325lbs. bench press of about 2 - 6 Reps, next do two sets of 340lbs. bench press of about 2 - 4 Reps, next do one set of 360lbs. bench press of about 2 - 4 Reps, next do two sets of 375lbs. bench press of about 2 - 4 Reps, next do two sets of 325lbs. bench press of about 2 - 6 Reps, next do four sets of 300lbs. bench press of about 3 - 5 Reps next do three sets of 275lbs. bench press of about 4 - 8 Reps next do three sets of 250lbs. bench press of about 6 - 10 Reps next do three sets of 225lbs. bench press of about 12 - 15 Reps Lastly do one set 175lbs bench press 25 reps or until you max out Complete this for five days in week #9, by the end of week #9 you should be doing 375lbs for 2 -3 reps for both sets of 375lbs. Week #10 Begin with your warm ups of one set of 175lbs. bench press for 20 - 25 reps, next do one set of 225lbs. bench press of about 12 - 15 Reps, next do one set of 250lbs. bench press of about 8 - 10 Reps next do one set of 275lbs. bench press of about 4 - 6 Reps next do one set of 300lbs. bench press of about 3 - 5 Reps, next do two sets of 325lbs. bench press of about 2 - 6 Reps, next do two sets of 340lbs. bench press of about 2 - 4 Reps, next do one set of 360lbs. bench press of about 2 - 4 Reps, next do one set of 375lbs. bench press of about 2 - 4 Reps, next do two sets of 390lbs. bench press of about 2 - 4 Reps next do two sets of 360lbs. bench press of about 2 - 4 Reps, next do two sets of 325lbs. bench press of about 2 - 6 Reps, next do two sets of 300lbs. bench press of about 4 - 8 Reps next do three sets of 275lbs. bench press of about 4 - 8 Reps next do three sets of 250lbs. bench press of about 6 - 10 Reps next do three sets of 225lbs. bench press of about 12 - 15 Reps Lastly do one set 175lbs bench press 25 reps or until you max out Complete this for five days in week #10, by the end of week #10 you should be doing 390lbs for 2 -3 reps for both sets of 390lbs. Week #11 Begin with your warm ups of one set of 175lbs. bench press for 20 - 25 reps, next do one set of 225lbs. bench press of about 12 - 15 Reps, next do one set of 250lbs. bench press of about 8 - 10 Reps next do one set of 275lbs. bench press of about 4 - 6 Reps next do one set of 300lbs. bench press of about 3 - 5 Reps, next do two sets of 325lbs. bench press of about 2 - 6 Reps, next do one set of 340lbs. bench press of about 2 - 4 Reps, next do one set of 360lbs. bench press of about 2 - 4 Reps, next do one set of 375lbs. bench press of about 2 - 4 Reps, next do one sets of 390lbs. bench press of about 2 - 4 Reps next do one sets of 400lbs. bench press of about 1 - 4 Reps next do three sets of 360lbs. bench press of about 2 - 4 Reps, next do four sets of 325lbs. bench press of about 2 - 6 Reps, next do two sets of 300lbs. bench press of about 4 - 8 Reps next do three sets of 275lbs. bench press of about 4 - 8 Reps next do three sets of 250lbs. bench press of about 6 - 10 Reps next do three sets of 225lbs. bench press of about 12 - 15 Reps Lastly do one set 175lbs bench press 25 reps or until you max out Complete this for five days in week #11, by the end of week #11 you should be doing 400lbs for 2 -3 reps for both sets of 400lbs.
