Straight Progression Bench Program
For those working up to 150lbs.
This routine is designed for someone benchpressing between 70 and 150lbs.
Set a reasonable goal such as 5 to 10lbs more than you can benchpress now.
Then subract 5lbs per week from that amount. Your cambered bar and your close grips should be approximately 75 percent of your working weight for that week. If you have excel I highly recommend you download the spreadsheet.
 


Goal 150          
  Week 1 Week 2 Week 3 Week 4 Reps Sets
Bench 80 85 90 95 5 5
Lockout 80 85 90 95 5 5
Decline 80 85 90 95 5 5
Camber 60 63.75 67.5 71.25 5 5
  Week 5 Week 6 Week 7 Week 8 Reps Sets
Bench 100 105 110 115 4 4
Lockout 100 105 110 115 4 4
Decline 100 105 110 115 4 4
Camber 75 78.75 82.5 86.25 4 4
  Week 9 Week 10 Week 11      
Bench 120 125 130   3 3
Lockout 120 125 130   3 3
Decline 120 125 130   3 3
Camber 105 105 110   3 3
  Week 12 Week 13 Week 14   Reps Sets
Bench 135 140 145   2 2
Lockout 135 140 145   2 2
Decline 135 140 145   2 2
Camber 101.25 105 108.75   2 2
  Week 15       Reps Sets
Bench 150       1 2
Aux Bench day          
  Week 1 Week 2 Week 3 Week 4 Reps Sets
Close grip bench 60 63.75 67.5 71.25 5 5
Incline db press 20 21.25 22.5 23.75 10 5
front raises 8 8.5 9 9.5 10 5
side raises 8 8.5 9 9.5 10 5
rear raises 8 8.5 9 9.5 10 5
  Week 5 Week 6 Week 7 Week 8 Reps Sets
Close grip bench 75 78.75 82.5 86.25 4 4
Incline db press 25 26.25 27.5 28.75 10 5
front raises 10 10.5 11 11.5 10 5
side raises 10 10.5 11 11.5 10 5
rear raises 10 10.5 11 11.5 10 5
  Week 9 Week 10 Week 11   Reps Sets
Close grip bench 90 93.75 97.5   3 3
Incline db press 30 31.25 32.5   10 5
front raises 12 12.5 13   10 5
side raises 12 12.5 13   10 5
rear raises 12 12.5 13   10 5
  Week 12 Week 13 Week 14   Reps Sets
Close grip bench 101.25 105 108.75   2 2
Incline db press 33.75 35 36.25   10 5
front raises 13.5 14 14.5   10 5
side raises 13.5 14 14.5   10 5
rear raises 13.5 14 14.5   10 5


Excel Spread Sheet

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