Benchpress Lifting Chart
Written by Fig
Here is a simple bench press program. I wrote it on my spare time. I have not included any estimated max because I don’t believe in that crap. If you must figure it out, then just add 30 pounds to your 4 rep max. That would be a good estimate. Theses are workouts and not strength testing sessions. The first 2-3 sets are warm ups. The last three sets should be pretty hard to do. You will use 1 minute rest in between the warm ups and 3 minutes between the hard sets. The numbers (#1-42) DO NOT represent weeks. Just keep doing the workout you are on until you can finish it like it is on the chart. This chart starts with one who benches lets say in week #1 215 and ends with a 430 bench. I decided not to go any higher on the scale because if you can bench 430, you don’t need my help. Like damn!!! Notice that the sets change and so do the weights. Sometimes the third or forth set may be a lower weight. That way it helps you to increase your last set’s weight. Hope you enjoy it.
#1 #2 #3 #4 #5 #6
100×10 100×10 100×10 100×10 115×10 115×10
110×10 100×10 110×10 115×10 120×10 120×10
125×8 125×8 135×8 145×8 150×8 155×8
155×6 165×6 170×6 175×6 185×6 185×6
175×4 185×4 190×4 195×4 200×4 210×4
#7 #8 #9 #10 #11 #12
120×10 120×10 125×10 130×10 130×10 135×10
120×10 120×10 130×10 135×10 135×10 135×10
165×8 175×8 175×8 185×8 155×8 165×8
195×6 205×6 215×6 205×6 225×6 230×6
210×4 225×4 230×4 235×4 245×4 255×4
#13 #14 #15 #16 #17 #18
135×10 135×10 135×10 135×10 135×10 135×10
135×10 135×10 135×10 135×10 135×10 135×10
185×8 195×8 205×8 215×8 225×8 225×8
235×6 245×6 245×6 250×6 250×6 255×6
260×4 260×4 270×4 270×4 280×4 285×4
#19 #20 #21 #22 #23 #24
135×10 135×10 135×10 135×10 135×10 135×10
135×10 135×10 135×10 135×10 135×10 135×10
225×8 225×8 225×8 225×8 225×8 225×10
260×6 265×6 270×6 275×6 275×6 285×6
290×4 295×4 300×4 310×4 315×4 320×4
#25 #26 #27 #28 #29 #30
135×10 135×10 135×10 135×10 135×10 135×10
135×10 135×10 135×10 135×10 135×10 135×10
225×10 225×10 225×10 225×10 225×10 225×10
260×8 260×8 245×8 245×8 275×8 295×8
290×6 295×6 315×6 315×8 325×6 330×6
325×4 325×4 335×4 345×6 355×6 360×4
#31 #32 #33 #34 #35 #36
135×10 135×10 135×10 135×10 135×10 135×10
135×10 135×10 135×10 135×10 135×10 135×10
225×10 225×10 225×10 225×10 225×10 225×10
295×8 295×8 315×8 315×8 315×8 320×8
325×6 330×6 340×6 345×6 350×6 355×6
365×4 370×4 365×4 370×4 375×4 380×4
#37 #38 #39 #40 #41 #42
135×10 135×10 135×10 135×10 135×10 135×10
135×10 135×10 135×10 135×10 135×10 135×10
225×10 225×10 225×10 225×10 225×10 225×10
325×8 335×8 335×8 335×8 340×8 345×8
360×6 365×6 365×6 370×6 375×6 380×6
385×4 385×4 395×4 400×4 400×4 405×4
