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Boost Your Bench Press

The document outlines a 10-week workout plan designed to increase strength and power, targeting both upper and lower body exercises for beginners. It includes a structured schedule of workouts over four days a week, with specific exercises, sets, reps, and rest periods. The program emphasizes progressive overload with heavy bench press days and optional additional lower body training.

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Kashyap
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3 views

Boost Your Bench Press

The document outlines a 10-week workout plan designed to increase strength and power, targeting both upper and lower body exercises for beginners. It includes a structured schedule of workouts over four days a week, with specific exercises, sets, reps, and rest periods. The program emphasizes progressive overload with heavy bench press days and optional additional lower body training.

Uploaded by

Kashyap
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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BOOST YOUR BENCH PRESS: THE ULTIMATE

WORKOUT PLAN TO INCREASE STRENGTH & POWER

Main Goal: Increase Strength Equipment: Barbell, Cables, Dumbbells,

Workout Training Level: Beginner


Days Per Week: 4 Day
Machines
Target Gender: Male & Female
Summary Program Duration: 10 Weeks Author: Roger “Rock” Lockridge
Click here for the full workout!

Day 1: Upper Body


Follow the chart to determine your weights for heavy bench days. Use challenging weights for the
remaining exercises.

Exercise Sets Reps Rest


Barbell Bench Press 5 1-4 90 - 120 Sec

Overhead Barbell Press 3 4-6 60 Sec

Bent Over Row 3 4-6 60 Sec

Pull Up 3 4-6 60 Sec

Skull Crushers 3 4-6 60 Sec

Cable Triceps Extension 3 4-6 60 Sec

Chart for Heavy Bench Press Day


• Week 1 – 75% of max for 4 reps
• Week 2 – 80% of max for 3 reps
• Week 3 – 85% of max for 2 reps
• Week 4 – 90% of max for 1 rep
• Week 5 – Test Your Max
• Week 6 – 75% of new max for 4 reps
• Week 7 – 80% of new max for 3 reps
• Week 8 – 85% of new max for 2 reps
• Week 9 – 90% of new max for 1 rep
• Week 10 – Test Your Max

Day 2: Lower Body Day


This is a classic workout structure you can perform at your own pace with manageable weights.
Avoid going too heavy.

Exercise Sets Reps Rest


Squat 3 8 -12 60 - 90 Sec

Leg Press 3 8 -12 60 - 90 Sec

Hip Adduction Machine 3 8 -12 60 - 90 Sec

Romanian Deadlift 3 8 -12 60 - 90 Sec

Leg Curl 3 8 -12 60 - 90 Sec

Standing Calf Raise 3 8 -12 60 - 90 Sec

Ab Crunch 3 15 60 - 90 Sec

Day 3: Light Bench Day


This day focuses on technique and bar speed. The goal is to lower the weight on the bar, pause,
and press as quickly as you can. Perform paused triples at 50% of your max, pressing explosively.
For the remaining exercises, use moderate weights and avoid training to failure.

Exercise Sets Reps Rest


Barbell Bench Press 8 3 30 Sec

Incline Dumbbell Bench Press 3 8 - 12 60 - 90 Sec

Lateral Raise 3 8 - 12 60 - 90 Sec

Overhead Tricep Extension 3 8 - 12 60 - 90 Sec

Day 4: Upper Body Day


This workout targets the rest of your upper body. Use challenging, but manageable, weights. You
should leave feeling worked, not drained.

Exercise Sets Reps Rest


Wide Grip Lateral Pull Down 5 8 -12 60 - 90 Sec

Seated Row 3 8 -12 60 - 90 Sec

Bent Over Dumbbell Reverse Fly 3 8 -12 60 - 90 Sec

Front Raise 3 8 -12 60 - 90 Sec

Barbell Curl 3 8 -12 60 - 90 Sec

Hammer Curl 3 8 -12 60 - 90 Sec

Lying Leg Raise 3 15 60 - 90 Sec

Day 5: Lower Body Day (Optional)


This optional day is designed to improve unilateral strength through single-leg exercises. Add it if
you want to dedicate extra time to lower body development. Training one leg at a time helps
correct muscle imbalances, improves stability, and can enhance overall athletic performance.

Exercise Sets Reps Rest


Deadlift 3 8 -12 60 - 90 Sec

Walking Lunge (each leg) 3 8 -12 60 - 90 Sec

Bulgarian Split Squat (each leg) 3 8 -12 60 - 90 Sec

Leg Extension 3 8 -12 60 - 90 Sec

Standing Calf Raise 3 8 -12 60 - 90 Sec

Plank 3 30 - 60 Sec 60 - 90 Sec

MUSCLEANDSTRENGTH.COM

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