Five Set Bench Program - GGPL

Before beginning this program have a clear idea of your 1RM (one rep max) on the bench press.

Assistance work can vary from dumbbell press, incline, SlingShot bench, board press, etc. 2-3 sets 5-8 reps

Additional assistance for triceps and shoulders suggested. 3 - 5 sets, 8 - 12 reps

Block 1

Week 1 75% 5 x 5

Week 2 add 5 lbs 5 x 5

Week 3 add 5 lbs 5 x 5

Week 4 add 5 lbs 5 x 5

Week 5 55% 5 x 3

Block 2

Week 6 80% 5 x 3

Week 7 add 5 lbs 5 x 3

Week 8 add 5 lbs 5 x 3

Week 9 add 5 lbs 5 x 3

Week 10 55% 5 x 3

Block 3

Week 11 85% 5 x 2

Week 12 add 5 lbs 5 x 2

Week 13 add 5 lbs 5 x 2

Week 14 add 5 lbs 5 x 2

Week 15 55% 5 x 3

Week 16 TEST MAX