15K BENCH PRESS CHALLENGE
This bench program is set up very differently from your typical program, in this program you will enter your one rep max and you will receive a total number of reps to be completed regardless of how many sets it takes. This program is intended to be taken close to failure so you need safety racks or a competent spotter but I recommend both.
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This program is intended for those who can bench 250 or more
I recommend to drop your 1RM by 10lbs before calculating this program.
How it works; your one rep max is multiplied by a percentage to give working weight, then the working weight is divided by the volume for that week in that specific percentage range.
Example
250 is set as the 1RM, this is how you will calculate the program, to find WGT use 1RM(250) x the percentage in decimal, so for 90% it is 250x.90=225
% WGT TR REPS SETS VOLUME
1 90 225 1000
2 80 2000
3 70 3000
4 60 4000
After you've found your weight you can use it to find the total reps(TR) for that day.
To find TR use VOLUME divided by WGT. So for exercise #1 at 90% we would take 1000/225 and get 4.4, so we will do 4 total reps. For exercise #2 we will take 2000/180 and get 11 TR.
% WGT TR REPS SETS VOLUME
1 90 225 4 1000
2 80 180 11 2000
3 70 160 3000
4 60 135 4000
Once your program looks like the one below you are ready to train, every set get as many reps as you can of the total reps and try to complete the program with as few sets as possible.
The reps and sets sections are for you to write down what you actually got so you can track your progress and give yourself a rating at the end of the program.
% WGT TR REPS SETS VOLUME
1 90 225 4 1000
2 80 180 11 2000
3 70 160 19 3000
4 60 135 30 4000
During this program you will complete 10,000lbs of bench volume on HVY bench day week 1, increasing by 1000lbs per week until 15,000lbs of volume on the final week.
LIGHT Bench day will start at 5000 and increase by 1000 per week until 10,000lbs of volume on final week.
Keep track of how many sets it takes you to complete the reps per week, it will be used at the end of the program to give you a rating A,B, C, or D. This can also be used to help track your progress.
The program is as follows, an excel spreadsheet is in the works and will be added soon.
WK 1 HVY DAY BENCH
% TR REPS SETS VOLUME
1 90 1000
2 80 2000
3 70 3000
4 60 4000 TOTAL VOLUME 10,000LBS
WK 2 HVY DAY BENCH
% TR REPS SETS VOLUME
1 91 1100
2 81 2200
3 71 3300
4 61 4400 TOTAL VOLUME 11,000LBS
WK 3 HVY DAY BENCH
% TR REPS SETS VOLUME
1 92 1200
2 82 2400
3 72 3600
4 62 4800 TOTAL VOLUME 12,000LBS
WK 4 HVY DAY BENCH
% TR REPS SETS VOLUME
1 93 1300
2 83 2600
3 73 3900
4 63 5200 TOTAL VOLUME 13,000LBS
WK 5 HVY DAY BENCH
% TR REPS SETS VOLUME
1 94 1400
2 84 2800
3 74 4200
4 64 5600 TOTAL VOLUME 14,000LBS
WK 6 HVY DAY BENCH
% TR REPS SETS VOLUME
1 95 1500
2 85 3000
3 75 4500
4 65 6000 TOTAL VOLUME 15,000LBS
HVY DAY Accessory work
1-tricep, heavy, 3x8
2-chest fly-med/light weight, deep stretch, 2x8
3-tricep, light burnout, 2x15-20
Back/Bicep day
Barbell rows- 3x8 med/hvy
Curl bar curls-3x6hvy, 3x10 med
lat pulldowns-3x5hvy, 3x10 med
rev. curl bar curls-3x8 med/hvy
Dumbbell rows-3x8med/hvy
Hammer curls-2x12-20 med/light
Light day
WK1 LIGHT DAY BENCH
% TR REPS SETS VOLUME
1 70 2500
2 60 2500 TOTAL VOLUME 5000LBS
WK2 LIGHT DAY BENCH
% TR REPS SETS VOLUME
1 71 3000
2 61 3000 TOTAL VOLUME 6000LBS
WK3 LIGHT DAY BENCH
% TR REPS SETS VOLUME
1 72 3500
2 62 3500 TOTAL VOLUME 7000LBS
WK4 LIGHT DAY BENCH
% TR REPS SETS VOLUME
1 73 4000
2 63 4000 TOTAL VOLUME 8000LBS
WK5 LIGHT DAY BENCH
% TR REPS SETS VOLUME
1 74 4500
2 64 4500 TOTAL VOLUME 9000LBS
WK6 LIGHT DAY BENCH
% TR REPS SETS VOLUME
1 75 5000
2 65 5000 TOTAL VOLUME 1000LBS
LIGHT BENCH DAY Accessory work
1-tricep, hvy, 3x8
2-chest, med, 3x8
3-tricep burnout, light 2x12-20
4-forearm, med, 2x8-12
END OF PROGRAM RATING
WK 1 HVY DAY SETS
% A B C D
1 90 1 2 3 4
2 80 1 2 3 4
3 70 2 3 4 5
4 60 2 3 4 5
WK 2 HVY DAY SETS
% A B C D
1 91 1 2 3 4
2 81 2 3 4 5
3 71 2 3 4 5
4 61 2 3 4 5
WK 3 HVY DAY SETS
% A B C D
1 92 2 3 4 5
2 82 2 3 4 5
3 72 2 3 4 5
4 62 2 3 4 5
WK 4 HVY DAY SETS
% A B C D
1 93 2 3 4 5
2 83 2 3 4 5
3 73 2 3 4 5
4 63 2 3 4 5
WK 5 HVY DAY SETS
% A B C D
1 94 2 3 4 5
2 84 2 3 4 5
3 74 2 3 4 5
4 64 2 3 4 5
WK 6 HVY DAY SETS
% A B C D
1 95 2 3 4 5
2 85 2 3 4 5
3 75 2 3 4 5
4 65 2 3 4 5
*Disclaimer*
Always use a spotter, never lift alone. Stretch before your exercise. By using this bench program in part or whole you are personally assuming all liability. Consult a fitness professional or doctor before starting this program. We are not responsible if you become injured.