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As we mentioned previously you can add the 5 3 bench press program to almost any desired split or combination of exercises.

Bench routines. The best bench press routines help you stay focused during your workouts and give you a goal to strive toward. The 5x5 is one of the most basic styles of workout programs known as a linear program in a linear program you progress in a straight line. For the bench press start with a weight that is 65 of your one rep max.

This is a no nonsense 6 week bench press peaking program styled after the infamous russian squat routine it is a 3 day bench press program that accumulates volume around 80 to 85 of a lifter s 1 rep max before tapering down volume and increasing intensity. It s the most revered measure of a young lifter s weight lifting acumen and will add slabs of beef to the pecs shoulders and triceps few exercises can match. It ends with completing two singles at 105 of the lifter s beginning 1 rep max.

The 5 3 bench press program. Monday heavy bench press upper. A sample 5 3 bench press workout.

The bench press is the king of upper body exercises. Heavy bench press day. 5 sets x reps according to the plan above.

The following program is merely one option. I do not recommend running this if your current max is below 185 pounds. Tuesday lower squat focus.

A bench press program is a training routine designed to increase an athlete s upper limit strength in the bench press their work capacity with the bench press or a similar goal. A bench deload should be 60 of your max for only 3 sets of 5 reps per set. As mentioned you can run the bench press 5 3 program with nearly any split or combination of assistance exercises.

This program is not only used to help increase the bench press but other compound lifts also such as the squat and deadlift. The program is so superior a vast amount of football coaches around the nation adopt this type of training for their athletes. Since it s the bench press you want to improve.

To give you an idea of your options check out the sample workout below. This is a bench press specialization program for intermediate lifters who want to bring up a lagging bench press as quickly as possible.

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