Workout Routines

The Bigger, Badder Bench Press Program

If you want to bench more, you'll need to know how to program your training. Here's your introduction.

by
Bigger Bench Press Workout
Duration 4 weeks
Exercises 45
Equipment Yes
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Week 1 Monday

Exercise 1

Barbell Bench Press You'll need: Bench, Barbell How to
1 sets
5* reps
-- rest
Work up to a 5-rep max.

Exercise 2

Bodyweight Dip You'll need: Dip Station How to
-- sets
50 reps
-- rest

Exercise 3

Triceps Pressdown You'll need: Adjustable Cable Machine, V-Handle Attachment How to
3 sets
10 reps
-- rest

Exercise 4

Dumbbell Row You'll need: Dumbbells How to
3 sets
10 reps
-- rest

Exercise 5

Dumbbell Shrug You'll need: Dumbbells How to
3 sets
10 reps
-- rest

Week 1 Thursday

Exercise 1

Barbell Bench Press You'll need: Bench, Barbell How to
3 sets
AMRAP* reps
-- rest
Use a weight you think you can complete 12-15 reps with, then do 3 sets of as many reps as possible.

Exercise 2

Banded Pushdown
exercise image placeholder
-- sets
100 reps
-- rest

Exercise 3

Dumbbell Bent-Over Row
exercise image placeholder
3 sets
10 reps
-- rest

Exercise 4A

Seated Rear Lateral Raise You'll need: Dumbbells, Bench How to
3 sets
8 reps
-- rest
Do not rest between exercises 4A-4C.

Exercise 4B

Dumbbell Lateral Raise You'll need: Dumbbells How to
3 sets
8 reps
-- rest
Do not rest between exercises 4A-4C.

Exercise 4C

Dumbbell Front Raise You'll need: Dumbbells How to
3 sets
8 reps
-- rest
Do not rest between exercises 4A-4C.

Week 2 Monday

Exercise 1

Barbell Bench Press You'll need: Bench, Barbell How to
1 sets
3 reps
-- rest
Work up to a 3-rep max.

Exercise 2

Bodyweight Dip You'll need: Dip Station How to
-- sets
55 reps
-- rest

Exercise 3

Triceps Pressdown You'll need: Adjustable Cable Machine, V-Handle Attachment How to
3 sets
12 reps
-- rest

Exercise 4

Dumbbell Row You'll need: Dumbbells How to
3 sets
12 reps
-- rest

Exercise 5

Dumbbell Shrug You'll need: Dumbbells How to
3 sets
12 reps
-- rest

Week 2 Thursday

Exercise 1

Plyometric Pushup
exercise image placeholder
5 sets
5 reps
-- rest

Exercise 2

Decline Dumbbell Bench Press You'll need: Bench, Dumbbells How to
3 sets
10 reps
-- rest

Exercise 3

Banded Pushdown
exercise image placeholder
-- sets
100 reps
-- rest

Exercise 4

Dumbbell Bent-Over Row
exercise image placeholder
3 sets
12 reps
-- rest

Exercise 5A

Seated Rear Lateral Raise You'll need: Dumbbells, Bench How to
3 sets
8 reps
-- rest
Do not rest between exercises 5A-5C.

Exercise 5B

Dumbbell Lateral Raise You'll need: Dumbbells How to
3 sets
8 reps
-- rest
Do not rest between exercises 5A-5C.

Exercise 5C

Dumbbell Front Raise You'll need: Dumbbells How to
3 sets
10 reps
-- rest
Do not rest between exercises 5A-5C.

Week 3 Monday

Exercise 1

Barbell Bench Press You'll need: Bench, Barbell How to
1 sets
1 reps
-- rest
Work up to a 1-rep max.

Exercise 2

Bodyweight Dip You'll need: Dip Station How to
-- sets
60 reps
-- rest

Exercise 3

Triceps Pressdown You'll need: Adjustable Cable Machine, V-Handle Attachment How to
3 sets
15 reps
-- rest

Exercise 4

Dumbbell Row You'll need: Dumbbells How to
3 sets
15 reps
-- rest

Exercise 5

Dumbbell Shrug You'll need: Dumbbells How to
3 sets
15 reps
-- rest

Week 3 Thursday

Exercise 1

Barbell Bench Press You'll need: Bench, Barbell How to
3 sets
AMRAP* reps
-- rest
*Use a weight you think you can complete 12-15 reps with, then do 3 sets of as many reps as possible.

Exercise 2

Banded Pushdown
exercise image placeholder
-- sets
100 reps
-- rest

Exercise 3

Dumbbell Bent-Over Row
exercise image placeholder
3 sets
15 reps
-- rest

Exercise 4A

Seated Rear Lateral Raise You'll need: Dumbbells, Bench How to
3 sets
8 reps
-- rest
Do not rest between exercises 4A-4C.

Exercise 4B

Dumbbell Lateral Raise You'll need: Dumbbells How to
3 sets
8 reps
-- rest
Do not rest between exercises 4A-4C.

Exercise 4C

Dumbbell Front Raise You'll need: Dumbbells How to
3 sets
8 reps
-- rest
Do not rest between exercises 4A-4C.

Week 4 Monday

Exercise 1

Plyometric Pushup
exercise image placeholder
5 sets
5 reps
-- rest

Exercise 2

Bodyweight Dip You'll need: Dip Station How to
5 sets
5 reps
-- rest

Exercise 3

Triceps Pressdown You'll need: Adjustable Cable Machine, V-Handle Attachment How to
3 sets
10 reps
-- rest

Exercise 4

Dumbbell Row You'll need: Dumbbells How to
3 sets
10 reps
-- rest

Exercise 5

Dumbbell Shrug You'll need: Dumbbells How to
3 sets
10 reps
-- rest

Week 4 Thursday

Exercise 1

Barbell Bench Press You'll need: Bench, Barbell How to
3 sets
* reps
-- rest
*Reps = 60% of the number of reps you did last Thursday, divided into three even sets.

Exercise 2

Banded Pushdown
exercise image placeholder
-- sets
100 reps
-- rest

Exercise 3

Dumbbell Bent-Over Row
exercise image placeholder
3 sets
15 reps
-- rest

Exercise 4A

Seated Rear Lateral Raise You'll need: Dumbbells, Bench How to
3 sets
8 reps
-- rest
Do not rest between exercises 4A-4C.

Exercise 4B

Dumbbell Lateral Raise You'll need: Dumbbells How to
3 sets
8 reps
-- rest
Do not rest between exercises 4A-4C.

Exercise 4C

Dumbbell Front Raise You'll need: Dumbbells How to
3 sets
8 reps
-- rest
Do not rest between exercises 4A-4C.
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