The following is the first week of a 3 day per week bench press program. The rules to follow and how to proceed from week to week are presented.

Week #1

Day #1 - Bench Press - 3 sets of 5 reps

Warm-up with three bench press movements any way you choose, but once you have selected your warm-up method the method should never vary. When you can accomplish 3 sets of 5 repetitions add 10 pounds the next 3x5 workout.  Also, add the same amount to each stage of your warm-up.

Every time you start Day #1 the goal is to complete a total of 15 repetitions with no more than 5 in any one set.  You must achieve 15 repetitions in the Day #1 workout, if you achieve an example of; 5, 3, 2 reps, this means that you are 5 repetitions short of the needed 15. Continue doing as many sets as necessary to accomplish the 15 repetition goal.

Day #2 - Bench Press 4 Sets, your goal is 40 reps in 4 sets

Warm- up 3 sets any way you choose, but once you have selected your warm-up method the method should never vary.

To begin and initiate the first week of this bench press program you will need to find a weight you can bench press 15 reps with the greatest of effort. The weekly workout goal is to get a total of 40 reps in 4 sets. When it is accomplished add 10 pounds to the bar the next week’s Day #2 training session and 10 pounds to each stage of your warm-up weight.

Each week every Day #2 you must total 40 repetitions. If you achieve 15, 8, 6, 5 for a total of 34 reps in 4 sets, this means you are down 6 reps from your 40 rep goal total. Continue performing additional sets until the 6 missed reps are made up.

If you did not achieve 40 reps in 4 sets keep the weight the same for the next week’s Day #2 workout. The following week the Day #2 workout results may look something like this: 18, 10, 5, 4, which is a total of 38 repetitions. Now you are only down 2 and will have a good chance of 40 in 4 the next week.

Day #3 - Bench Press 4 Sets with the Day #2 weight

Warm up exactly how you did on Day #2. Do 4 sets of maximum repetitions in each set with the exact same weight you used on Day #2 of the previous workout. Each set is to be done with maximal effort trying to achieve as many reps as possible.

When the 4th set is finished regardless of the total number of repetitions accomplished the Day #3 bench presses are completed.

If you happen to achieve 40 reps in 4 sets on this day, do not add weight to the next week's Day #2 workout. Day #3’s weekly weight will always be based upon the weight used on Day #2 of the same week.  

A 3x5 Bench Press program that will Get you Strong.