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11.24.2020

Getting Started

A man benching

A Four Set Program based on percentages if the trainee can bench press 70 pounds or more for 4 repetitions.

To set up the program based on the ability to lift 70 lbs x 4 reps with effort;  First divide the best set of four by .8 — in this incidence 70 lbs divided by .8 = 87.5 lbs rounded to 90 lbs.

Set #1 – 10 reps –  @ 50%  of 90 lbs. =  45 lbs for 10 reps
Set #2 –   8 reps –  @ 60%  of 90 lbs  =  55 lbs for  8 reps
Set #3 –   6 reps –  @ 68%  of 90 lbs  =  60 lbs for  6 reps
                                             (was 61.2 rounded down to 60)
Set #4 –  4 reps –                                   =   70 lbs  for 4 reps

(70 pounds is the best set of four that was achieved to start the program and should be beat or equalled in the first workout)

When the athlete achieves:
1 Set – 45 lbs – 10 reps
1 Set – 55 lbs – 8 reps
1 Set – 60 lbs – 6 reps
1 Set – 70 lbs – 4 reps

Once achieve the goal weight in each of the 4 sets add 5 lbs in all 4 sets the next workout:
Set #1 – 50 lbs -10 reps
Set #2 – 60 lbs – 8 reps
Set #3 – 65 lbs – 6 reps
Set #4 – 75 lbs – 4 reps


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