When it comes to chest building exercise we all know bench press have been the number one choice of all. Some prefer hitting 15 reps for xyz amount of sets and a few prefer hitting low reps like 5 or so with heavy loads, but one thing have never changed no matter what style of rep scheme we choose is how much we lift. Yes! Everyone got asked this question many times or at least once in their lifetime ‘how much you can bench bro?’
So don’t hold yourself back anymore and don’t ignore that question as well. Follow this Bench press training protocol to maximize your Bench Press and turn those heads in gym towards you as you progress in these 12 week bench press program. All you have to do is Work your Chest 2 times a week and perform your bench press with given 1RM percentage along with reps x sets which will change throughout next 12 weeks.
If you don’t know your 1RM, perform your 1RM next time you hit chest session and do it first thing in your workout after sufficient warm up.
Perform workout schedule as Legs/Push/Pull for best results or simply add this bench press protocol next time you work your chest but make sure to do bench press 2 times a week after good rest of 72 hours.
Week |
Reps |
|---|---|
Week 1 |
7 reps x 3 sets @78% of 1RM |
Week 2 |
7 reps x 3 sets @80% of 1RM |
Week 3 |
7 reps x 3 sets @82% of 1RM |
Week 4 |
7 reps x 3 sets @84% of 1RM |
Week 5 |
5 reps x 2 sets @87% of 1RM |
Week 6 |
5 reps x 2 sets @89% of 1RM |
Week 7 |
5 reps x 2 sets @92% of 1RM |
Week 8 |
5 reps x 2 sets @94% of 1RM |
Week 9 |
3 reps x 2 sets @96% of 1RM |
Week 10 |
3 reps x 2 sets @100% of 1RM |
Week 11 |
2 reps x 2sets @104% of 1RM |
Week 12 |
1 rep x 1 set @109% of 1RM |
