4 Weeks to a Stronger Bench Press

Every guy wants to have a monster bench press. For as long as I can remember 315 has been the milestone many gym junkiez aim to achieve. Well, if this applies to you and your goals for the bench press I will show you how to get their in the shortest amount of time. Below is a 4 week plan to quickly meet that goal. And once you hit 315, you can use this same program to hit the next goal.

In this 30-day periodized program to help you bench press 315 pounds, you’ll be benching on Mondays, Thursdays and Saturdays using weight based off a 315 1RM, multiplying your 1RM by the decimal listed for each session (e.g., 275 x .75 (75%) = 206.5 ** use 205 on Bench). This will be the focal point of your training for the next 4 weeks.

WEEK 1

Workout 1 – Monday

• 1) Bench Press – 10×2 @ 85% with 2-3 minutes rest. Focus on how fast you can press the weight off your chest.
• 2) DB Incline Press – 3×8
• 3a) Standing Chest Press – 3×10
• 3b) Push-Ups: 3xMAX

Workout 2 – Thursday

• 1) Bench Press – 10×6 @ 75% with 2 minutes rest
• 2a) Hammer Strength Presses – 3×10
• 2b) Push-Ups – 3xMAX
• 3a) Chest Flies – 3×12
• 3b) DB Negative Press – 3×12 with 5-second negative

Workout 3 – Saturday

• 1) Incline Press – 5×5 2 @ 65% with 2-3 minutes rest
• 2) Deadstop Bench Press – 5×4 @ 70% sets
• 3) Band Push-Ups – 3xMAX

WEEK 2

Workout 4 – Monday

• 1) Bench Press – 5×1 @ 95% with 2-3 minutes rest
• 2) Negative Bench Press – 3×1 @ 110% with a 3-4 second negative. Focus on lifting heavy weight without getting too psyched up. The central nervous system can become extremely taxed when you rile yourself up. Take a big deep breath and lift the weight under control, ideally without any music.

Workout 5 – Thursday

• 1) Bench Press- 5×5 @ 80%
• 2) Incline Bench Press – 5×10 @ 60%
• 3a) Chest Flies – 5×10
• 3b) Push-Ups – 5xMAX

Workout 6 – Saturday

• 1) Bench Press – 6×5 with 2-3 minutes rest. For sets 1-2 use 45%, for sets 3-4 use 35% and for sets 5-6 use 30%. Move the weight as quickly as possible,
• 2a) Include DB Press – 3×10
• 2b) Push-Ups – 3xMAX
• 3a) Standing Shoulder Press – 3×1-0
• 3b) Push-Ups – 3×10

WEEK 3

Workout 7 – Monday 

• 1) Bench Press – 3×10 @ 85% with 2-3 minutes rest
• 2) DB Incline Press – 3×8
• 3a) Standing Chest Press – 3×10
• 3b) Push-Ups – 3xMAX

Workout 8 – Thursday

• 1a) Incline Bench Press – 5×5 @ 70%
• 1b) Plyo Push-Ups – 5×5 with 2-3 minutes rest
• 2a) Chest Flys – 5×10
• 2b) Push-Ups – 5xMAZ
• 3) Bench Press – 3×60 seconds with 5-second negative and 1-second press
• 4) Bench Press – 3xMAX @ 40%

Workout 9 – Saturday

• 1) Bench Press – 10×8 @ 75% with 2 minutes rest
• 2) Hammer Strength Press – 3×10 (partner accelerated negative for last 5 reps)
• 3a) Chest Flies – 3×12
• 3b) Push-Ups – 3×60 seconds

WEEK 4

Workout 10 – Monday

• 1) Bench Press – 5×1 @ 95% with 2-3 minutes rest
• 2a) Bench Press Drop Set – 5×1 @ 87%, drop set into 70% for max reps
• 2b) Bench Press Drop Set – 5xMAX @ 70%, drop set into 40% for max reps
• 3a) Close-Grip Bench – 5xMAX @ 40%
• 3b) Push-Ups – 5xMAX

Workout 11 – Thursday

• 1) Incline Bench Press – 5×5 @ 70% with 2-3 minutes rest
• 2) Deadstop Bench Press – 5×5 @ 70%
• 3a) DB Incline Press – 5×6
• 3b) Standing Chest Press – 5×10
• 3c) Push-Ups – 5xMAX

Workout 12 – Saturday

• 1) Bench Press – 5×3 @ 85% with 2-3 minutes rest
• 2) Bench Press – 3×1 @ 110%
• 3) Bench Press – 2×15-second negative @ 100%
• 4a) Incline Bench Press – 5×10
• 4b) Bench Press – 5xMAX
• 5) Band Push-Ups – 5xMAX

Now on to testing. Rest on Monday and Tuesday and max out Wednesday to test your new strength.

Accessory Lifts to Improve the Bench Press

You need to train your triceps, anterior deltoid and back equally to make sure the gain train is headed your way. Here are some exercises you should perform three times per week. The best way to do this is add the first 3 on Monday, the Farmers Walk on Thursday, and the Bent over Rows on Saturday. This should allow you an optimal rest time so that you are fresh for the next workout:

• Face Pulls – 5×10-15
• Skullcrushers – 5×8-15
• Band Pull-Aparts – 5×12-25
• Farmers Walks – 2×100 yards @ 75-95% of your bodyweight
• Bent-Over Rows – 5 x 6-12

Now i dont want to be a downer but i have to be honest. This program is designed to reach the goal mathematically. If you fall short of that goal, remember you are still stronger than you were 4 weeks prior. Training is about becoming the best and strongest version of YOU. If you fall short keep pushing till you hit it!!! I want everyone that meets their goal at the end of this program to email me at gymjunkiez17@gmail.com; or tag me in a photo of your PR on Instagram. Be Consistent and Train Hard!!