Straight Progression Benchpress Routine
Below is a sample routine. To build one for yourself simply figure out what you want to end up with, then subtract 10lbs per week. For the cambered bar benchpresses subtract 45lbs from your working weight for the first 4 weeks, 55 for week 5-8, 60lbs for weeks 9-11, and 70lbs for weeks 12-14.


Goal 270
  Week 1 Week 2 Week 3 Week 4 Reps Sets
Bench 130 140 150 160 5 5
Lockout 130 140 150 160 5 5
Decline 130 140 150 160 5 5
Camber 85 95 105 115 5 5
  Week 5 Week 6 Week 7 Week 8 Reps Sets
Bench 170 180 190 200 4 4
Lockout 170 180 190 200 4 4
Decline 170 180 190 200 4 4
Camber 115 125 135 145 4 4
  Week 9 Week 10 Week 11      
Bench 210 220 230   3 3
Lockout 210 220 230   3 3
Decline 210 220 230   3 3
Camber 150 160 170   3 3
  Week 12 Week 13 Week 14   Reps Sets
Bench 240 250 260   2 2
Lockout 240 250 260   2 2
Decline 240 250 260   2 2
Camber 170 180 190   2 2
  Week 15       Reps Sets
Bench 270       1 2
And the second workout of the week would look like this.... It should be 3-4 days after the main one...
(I.e. mon-thurs or tues-fri...etc.)

Warm-ups
120 x 5-5 sets closegrip bench presses (approximately 75% of top benchpress set for the week)
40 x 10-5 sets incline dumbell presses(approximately 25% of top benchpress set for the week)
15 x 10-5 sets front lateral raises(10% of top set)
15 x 10-5 sets side lateral raises (10%of top set)
15 x 10-5 sets bent over lateral raises(10% of top set)
 

Lots of ab work
Same set scheme as regular benches for the week
On closegrips it is also the same rep scheme...

An excel sheet
to help you determine weekly poundages is available for the above benchpress program.
Plug  your desired  max in the "Max" box. And weekly poundages will be determined for you.
Click here

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