BIG BENCH PRESS PROGRAM

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2 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Designed to increase bench press significantly in 6 weeks....
Day 1 on the bench will be 5 sets @ 1 rep @ 95% of 1 rep max, lower the weight 10% for 3 sets @ 3 reps and then lower it another 10% for 4 sets @ 6 reps. All the assistant exercises should be done with a weight of about 60 % of 1 rep max. Rest should be 3 minutes for the bench presses and 1 minute for all assistant exercises.

Day 2, you will bench using 80% of 1 rep max, assistance exercises will be still be done at 60 % of 1 rep max. Rest should be 3 minutes for the bench presses and 1 minute for all assistant exercises.

Day 3 you will bench using 70% of 1 rep max, assistance exercises will be still be done at 60 % of 1 rep max. Rest should be 3 minutes for the bench presses and 1 minute for all assistant exercises.

Day 1
Day 2
Day 3

day 1 big bench baby heavy 8 exercises, 1 hr 23 mins

Barbell Bench Press	5x1 reps	rest: 180s
Barbell Bench Press	3x3 reps	rest: 180s
Barbell Bench Press	3x6 reps	rest: 120s
Barbell Shoulder Press	4x6 reps	rest: 75s
Cable Tricep Pushdown (Rope)	4x6 reps	rest: 75s
Barbell Curl	4x6 reps	rest: 75s
Barbell Bent-Over Row	4x6 reps	rest: 75s
Barbell Deep Squat	4x6 reps	rest: 120s

day 2 big bench light 7 exercises, 56 mins

Barbell Bench Press	4x6 reps	rest: 160s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Dip	3x10 reps	rest: 60s
Dumbbell Preacher Curl	3x10 reps	rest: 60s
Machine Leg Extension	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s

day 3 big bench medium 7 exercises, 1 hr 6 mins

Barbell Bench Press	6x4 reps	rest: 180s
Machine Inner Chest Press	4x6 reps	rest: 60s
Dumbbell One-Arm Row	4x6 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x6 reps	rest: 60s
Dumbbell Concentration Curl	4x6 reps	rest: 60s
Dumbbell Arnold Press	4x6 reps	rest: 60s
Hack Squat	3x8 reps	rest: 60s