Google Smolov program. It was designed for squats, squatting 4 or 5 times a week depending on which version you use, but it can be adatped to benching, shoulder pressing, deadlifts, what ever. I used it for jump training for volleyball, and when all was said and done I added 55 lbs. to my squat in 4 weeks, also 4.5" to my vertical. Since it worked so well for squatting I tried it for benching for 2 weeks and it works just as well. Make sure you follow it strictly though. Following this program and trying to work hard on other body parts/exercises will lead to serious over training and you will lose progress instead.