In order to increase your benching power you must focus on practicing the movement and strengthening your upper back as well as your chest. You also need to build up your triceps so that you can lock out big weight. This five day a week workout plan will do that through a combination of high rep chest work, a large amount of rowing movements and some tricep work to failure. We will also be squatting each day in order to strengthen your upper back through front squats mostly and build a strong foundation from which to utilize leg drive in your bench. Lastly, each week we will be pushing some 1 rep max bench attempts to keep practicing and track progress.

The Workout Plan
Day 1
WARMUP

Walking Lunges: 1 set of 100-200 feet

SQUAT VARIATION – FRONT SQUAT

Work to a 1 Rep Max with a Pause

20 reps with bar, then 10,5,3,1,1,1 reps

CHEST & BACK – 5 Set Superset

Flat Bench Press (Heavy): 20 rep Warmup, then 3,3,3,1,1,1

T-Bar / Seated / Dumbbell Rows: 15 reps

Triceps Finisher – 5 sets

Straight Bar Pushdowns – 20 Full – 20 ¼ reps

Day 2
SQUAT VARIATION – FRONT SQUAT

Work to a 1 Rep Max with a Pause With Belt

20 reps with bar only, then 10,5,3,1,1,1 reps

DEADLIFT

Conventional Deadlift: 6 sets of 1,1,1,1,1,1 reps

CHEST & BACK

5 Set Superset

3 Way Incline Bench Press: 10 reps Each Way (Close grip / Medium grip / Wide grip)

Seated Rows or T-Bar Rows: 20 reps

5 Set Superset

3 Way Flat Bench Press: 10 reps Each Way (Close grip / Medium grip / Wide grip)

Seated Rows or T-Bar Rows: 20 reps
bench press 1 rep max

Day 3
WARMUP

Walking Lunges: 1 sets of 100-200 feet

SQUAT VARIATION – HIGH BAR BACK SQUAT

Work to a 1 Rep Max with a Pause

CONDITIONING – 3 Set Superset

T-Bar / Seated / Dumbbell Rows: 15-20 reps

Farmers Carry – As heavy as possible for 200 feet 3-5 sets

Weighted Crunches: 25 reps

ARM PUMP SET – 5 sets

3 Way Straight Bar Curls: 10 reps Each Way (Close / Normal / Wide)

3 Way Straight Bar Pushdowns: 10 reps Each Way (Close / Normal / Wide)

Day 4
WARMUP

Walking Lunges: 1 set of 100-200 feet

SQUAT VARIATION – FRONT SQUAT

Work to a 1 Rep Max

10,5,1,1,1,1,1 reps

CHEST/BACK – 5 Set Superset

3 Way Incline Bench Press: 10 reps Each Way (Close grip / Medium grip / Wide grip)

Seated Rows or T-Bar Rows: 20 reps

5 Set Superset

3 Way Flat Bench Press: 10 reps Each Way (Close grip / Medium grip / Wide grip)

Seated Rows or T-Bar Rows: 20 reps

4 Sets

Narrow Grip Underhand Pulldowns: 20 reps

Day 5
Flat Bench Press (Heavy): All sets except Warmup are Pauses; The last single is a back off set for a 5 Second Pause)

20 reps with just bar, then 3,3,33,3,1,1,1,1 reps

SQUAT VARIATION – BACK SQUAT to a 1 rep max

20 reps with just bar, then 10, 5, 3, 1, 1, 1 reps

SUMO DEADLIFT

6 sets of 3 reps

Farmers Carry 200 feet 3-5 sets

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