4 Week Block to Increase Your Bench Press

Whether or not you like the bench press, it’s still a favorite amongst avid gym-goers. Almost everyone who hires me for programming puts the bench press as a lift they are hoping to increase. At this point, I can increase your bench using a million different set-ups and with my eyes closed.

Depending on your training history and just how close you are to your genetic ceiling, it’s not uncommon for me to be able to add 15-40lbs to someone’s bench.

The program below calls for benching twice a week for a 4 week block. I didn’t include the rest of the programming since that’s what people hire me for and I can’t give it all away!

Day 1

Barbell Bench Press

• Floor bench – 5/3/1 (2 waves) 70-75%, 80-85%, 90-92.5% – let the fluctuation be based on readiness for the day
• Incline bench – 5/3/1 (2 waves)
• 2-3 Board press – 3/2/1 (2 waves)
• Go for a new max

Day 2

Barbell Bench Press

• Flat – 65% (right after each set perform two plyo push-ups) 5×5 – (https://www.youtube.com/watch?v=XU8GvTzz89g )
• Flat – 65% – 7×5 + plyo push-ups
• Flat – 70% – 6×4 + plyo push-ups
• Deload – Flat dumbbell press – 2×10-12