6 Weeks and get your bench press to increase. Most peoples bench peak at 225 or 315 so try this workout and get your bench where you want it. This is also just a great workout for lower body, back and shoulders. It may feel like your not doing arms enough but the back and shoulders are working them enough. This workout is to focus on bench, just for 6 weeks then you can move on. I got my bench from 225 max to 250 in this 6 weeks so you can do it as well. Also during legs I recommend throwing in a calf exercise or two maybe during leg press, cause you don't want to neglect your calves, but that is up to you. hope you like it and good luck. *note* THIS IS HOW THE BENCH PRESS WILL GO!!! WEEK 1 225 5X1 THEN 205 3X5 WEEK 2 230 6X1 THEN 215 3X4 WEEK 3 235 7X1 THEN 220 3X3 WEEK 4 240 8X1 THEN 225 3X3 WEEK 5 235 3X2 WEEK 6 WORK UP TO 245 You can put in your own weight just stay with the sets and reps. For example Week 1 265 5X1 then 245 3X5. Also during your Squats, Deadlifts, and Shoulder Press the reps go as follows: 10,8,5,5,5