Mdisbrow's 10 week bench program. % of actual 1RM.
Week 1:
Day 1: - BP: 5x3 @ 80%, 3x3 @ 81.5%, 2x2 @ 83% - Floor press: 5x5 - Skull crushers: 5x12 - Triceps extensions: 5x20 - Ab wheel: 5x25 Day 2: - BP: 5x5 @ 75 - Incline BP: 5x8 - Flat DB BP: 5x15 - Incline DB BP: 5x10 - Close-grip BP: 3x8 - SKull crushers: 5x12 - Triceps extensions: 5x20 - Ab wheel: 5x25
Week 2:
Day 1: - BP: 5x3 @ 81.5%, 3x3 @ 83%, 2x2 @ 84.5% - Slingshot: 5x5 - Skull crushers: 5x12 - Triceps extensions: 5x20 - Ab wheel: 5x25
Day 2: - BP: 5x5 @ 75% - Incline BP: 5x8 - Flat DB BP: 5x15 - Incline DB BP: 5x10 - Close-grip BP: 3x10 - Skull crushers: 5x12 - Triceps extensions: 5x20 - Ab wheel: 5x25
Week 3:
Day 1: - BP: 5x3 @ 83%, 3x3 @ 84.5%, 2x2 @ 86% - Close-grip BP: 5x5 - Skull crushers: 5x12 - Triceps extensions: 5x20 - Ab wheel: 5x25
Day 2: - BP: 5x5 @ 75% - Incline BP: 5x8 - Flat DB BP: 5x15 - Incline DB BP: 5x10 - Close-grip BP: 3x8 - Skull crushers: 5x12 - Triceps extensions: 5x20 - Ab wheel: 5x25
Week 4:
Day 1: - BP: 5x3 @ 84.5%, 3x3 @ 86%, 2x2 @ 87.5% - Floor press: 5x5 - Skull crushers: 5x12 - Triceps extensions: 5x20 - Ab wheel: 5x25
Day 2: - BP: 5x5 @ 75% - Incline BP: 5x8 - Flat DB BP: 5x15 - Incline DB: 5x10 - Close-grip BP: 3x8 - Skull crushers: 5x12 - Triceps extensions: 5x20 - Ab wheel: 5x25
Week 5:
Day 1: - BP: 5x3 @ 86%, 3x3 @ 87.5%, 2x2 @ 89% - Slingshot: 5x5 - Skull crushers: 5x12 - Triceps extensions: 5x20 - Ab wheel: 5x25
Day 2: - BP: 5x5 @ 75% - Incline BP: 5x8 - Flat DB BP: 5x15 - Incline DB: 5x10 - Close-grip BP: 3x8 - Skull crushers: 5x12 - Triceps extensions: 5x20 - Ab wheel: 5x25
Week 6:
Day 1: - BP: 5x3 @ 87.5%, 3x3 @ 89%, 2x2 @ 90.5% - Close-grip BP: 5x3 - Skull crushers: 5x12 - Triceps extensions: 5x20 - Ab wheel: 5x25
Day 2: - Paused BP: 5x5 @ 75% - Incline BP: 5x5 - Flat DB BP: 5x15 - Incline DB BP: 5x10 - Close-grip BP: 3x8 - Skull crushers: 5x12 - Triceps extensions: 5x20 - Ab wheel: 5x25
Week 7:
Day 1: - BP: 5x3 @ 89%, 3x3 @ 90.5%, 2x2 @ 92% - Floor press: - Skull crushers: 5x12 - Triceps extensions: 5x20 - Ab wheel: 5x25
Day 2: - Paused BP: 5x5 @ 75% - Incline BP: 5x5 - Flat DB BP: 5x15 - Incline DB BP: 5x10 - Close-grip BP: 3x8 - Skull crushers: 5x12 - Triceps extensions: 5x20 - Ab wheel: 5x25
Week 8:
Day 1: - BP: 5x3, 90.5% 3x3 @ 92%, 2x2 @ 93.5% - Slingshot: 5x3 - Skull crushers: 5x12 - Triceps extensions: 5x20 - Ab wheel: 5x25
Day 2: - Paused BP: 5x5 @ 75% - Incline BP: 5x5 - Flat DB BP: 5x15 - Incline DB BP: 5x10 - Close-grip BP: 3x8 - Skull crushers: 5x12 - Triceps extensions: 5x20 - Ab wheel: 5x25
Week 9:
Day 1: - BP: 5x3 @ 92%, 3x3 @ 93.5%, 2x2 @ 95% - Close-grip BP: 5x3 - Skull crushers: 5x12 - Triceps extensions: 5x20 - Ab wheel: 5x25
Day 2: - Paused BP: 5x5 @ 75% - Incline BP: 5x5 - Flat DB BP: 5x15 - Incline DB BP: 5x10 - Close-grip BP: 3x8 - Skull crushers: 5x12 - Triceps extensions: 5x20 - Ab wheel: 5x25
Week 10:
Day 1: - BP: 5x3 @ 93.5%, 3x3 @ 95%, 2x2 @ 96.6% - Close-grip BP: 5x3 - Skull crushers: 5x12 - Triceps extensions: 5x20 - Ab wheel: 5x25
Day 2: - Paused BP: 5x5 @ 75% - Incline BP: 5x5 - Flat DB BP: 5x15 - Incline DB BP: 5x10 - Close-grip BP: 3x8 - Skull crushers: 5x12 - Triceps extensions: 5x20 - Ab wheel: 5x25