How To Add 100 Pounds To Your Bench Press

Achieve Pec-tacular Results!

Load Cycle and Base Conditioning Program: 12 Weeks

The load cycle builds base strength in the major muscle groups involved in the bench press, in the support muscles that provide a platform for the lift, and in the antagonistic muscles that give muscular balance to the joints and help control the movement. Work as hard as you can during each exercise. Your spotter should assist you when you can’t complete a rep. However, try to do each rep without help. About once every two weeks, use chains or bands when doing bench presses to add variety to your workout.

Rest three to five minutes between sets. Your goal is to increase your bench press, so rest enough so that you can lift as much weight as possible during each set. Progression is critical. Each week try to add weight during each exercise— even if it is only 2½ pounds.

Example of a 12-week Load Cycle to Increase Bench Press Performance

Exercise (Sets X Reps) Weight
Week 1
Monday
Bench Presses (bar)
Dumbbell Inclines
Lat Pulls
Seated Rows
6 X 6
4 X 6
4 X 6
4 X 6
Do all exercises to rep failure
Wednesday Squats
Roman Chair Leg Raises
Back Extensions
4 X 5
4 X 10
3 X 10
80 to 100% of 5-rep max
Without weight
Holding weight plate on chest
Friday Dumbbell Bench Presses
Dips with Weights
Dumbbell Flies
Bent-over Rows
Bench Presses (bar)
5 X 5
5 X 5
4 X 5
4 X 5
3 X 5
Do all exercises to rep failure
Week 2 Monday Bench Presses (bar)
Dumbbell Inclines
Lat Pulls
Seated Rows
6 X 6
4 X 6
4 X 6
4 X 6
Do all exercises to rep failure
Wednesday Squats
Roman Chair Leg Raises
Back Extensions
4 X 5
4 X 10
3 X 10
80 to 100% of 5-rep max
Without weight
Holding weight plate on chest
Friday Dumbbell Bench Presses
Dips with Weights
Dumbbell Flies
Bent-over Rows
Bench Presses (bar)
5 X 5
5 X 5
4 X 5
4 X 5
3 X 5
Do all exercises to rep failure
Week 3 Repeat week 1 Repeat week 1 Progressively add weight
Week 4 Repeat week 2 Repeat week 2 Progressively add weight
Week 5-12 Repeat weeks 1 & 2 Repeat weeks 1 & 2 Progressively add weight
(alternating) (alternating)

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