Benchpress program

This is one of my successful benchpress programs. With this I increased my bench from 125 kg to 130 kg in 11 weeks.

I would say this is an intermediate level program, not suited for beginners. I have another program for beginners, published here in Swedish.

Week 1-3
Monday: 1 set x 8-10 reps
Wednesday: 2 x 8-10
Friday: 3 x 8-10

Week 4 deload
Monday, Wednesday and Friday: 2 x 5 with ~60% of 1RM

Week 5
Monday, Wednesday, Friday:
– dead-stop benchpress from pins (at sticking point), 3 x 1 rep
– regular benchpress, deload, 1 x 10

Week 6
Tuesday: dead-stop bench from pins, 3 x 1
Thursday: regular benchpress, 3 x 10

Week 7-8
Monday: 1-5-method, 3 set
Thursday: 3 x 8 reps

Week 9-10
Monday: 3-2-1-method, 3 sets (see video)
Thursday: 3 x 5

Week 11
Tuesday: 2 x 3-2-1 with new PB!