A PROVEN Bench Press Program - 2 Bench Days a Week

Introduction

This tutorial outlines a proven bench press program designed for strength gains through a structured two-day-a-week training regimen. Suitable for various training splits, this program emphasizes heavy lifting and volume work to enhance your bench press performance.

Step 1: Establish Your Bench Press Weight

• Determine the weight you can lift for about seven repetitions.
• If unsure, utilize a one-rep max calculator to estimate your optimal weight based on your recent best set.

Step 2: Plan Your First Bench Day

This day focuses on heavier lifting with a specific set and rep scheme:

Structure for Day One

1. Perform a single repetition (1 rep) with your established weight.
2. Follow with a double (2 reps).
3. Then, do a triple (3 reps).
4. Next, perform four repetitions (4 reps).
5. Finally, execute as many quality reps as possible (max reps).
   • Stop when you feel you might fail or if your form begins to break down.
   • If you achieve six or more reps in the max rep set, add 5 pounds for the next session.

Summary of Day One Sets

• Set 1: 1 rep
• Set 2: 2 reps
• Set 3: 3 reps
• Set 4: 4 reps
• Set 5: Max reps

Step 3: Schedule Your Rest Days

• Ensure at least two solid rest days between bench press sessions.
• For example, if you bench on Monday, take Tuesday and Wednesday off before your next bench day.

Step 4: Plan Your Second Bench Day

This day emphasizes volume training with a different set and rep scheme:

Structure for Day Two

1. Choose a weight that allows you to complete around 20 repetitions.
2. Perform four sets excluding warm-up sets:
   • Set 1: 5 reps
   • Set 2: 10 reps
   • Set 3: 10 reps
   • Set 4: Max reps (aim for 20 reps)
   • If you hit 20 or more reps in the last set, add 5 pounds for your next session.

Summary of Day Two Sets

• Set 1: 5 reps
• Set 2: 10 reps
• Set 3: 10 reps
• Set 4: Max reps (aim for 20)

Conclusion

This two-day bench press program is a structured approach to increasing your strength and performance. By alternating between heavy lifting and volume work, you can effectively enhance your bench press. Remember to track your progress and adjust weights accordingly to keep challenging yourself. For ongoing improvements, consider integrating this program into a broader workout routine that includes other muscle groups. Happy lifting!