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BIG BENCH PRESS PROGRAM
Bulking
Advanced
Machine strength
Plan Details
The BIG BENCH PRESS PROGRAM routine by Hendrixgjohnson is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
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.
Routine detail
Day 1
day 1 big bench baby heavy
Est. 83 min
8 exercises
Barbell Bench Press
5 Sets x 1 Reps
Barbell Bench Press
3 Sets x 3 Reps
Barbell Bench Press
3 Sets x 6 Reps
Barbell Shoulder Press
4 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 6 Reps
Barbell Curl
4 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
Barbell Deep Squat
4 Sets x 6 Reps
Day 2
day 2 big bench light
Est. 57 min
7 exercises
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Dumbbell Preacher Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Day 3
day 3 big bench medium
Est. 67 min
7 exercises
Dumbbell Arnold Press
4 Sets x 6 Reps
Barbell Bench Press
6 Sets x 4 Reps
Machine Inner Chest Press
4 Sets x 6 Reps
Dumbbell One-Arm Row
4 Sets x 6 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 6 Reps
Dumbbell Concentration Curl
4 Sets x 6 Reps
Hack Squat
3 Sets x 8 Reps
