Alright here is a Template based of Westside theories to increase your benchpress. I just want to let you know that this is mostly for strength, and it is possible that youll loose some size. I didnt create this template. I was made by the the Strength, and Conditioning coach Evan Simon at Davidson College in North Carolina. If you need any help let me know. Mark
Max Effort Bench Press Day-
Week 1 – Work up to a 1RM on incline press
Week 2 – Work up to a 1RM on a 3 board press
Week 3 – Work up to a 5RM on a bench press
Week 4 – Work up to a 1RM on a 2 board press
Week 5 – Work up to a 3RM on a bench press
Week 6 – Work up to a 1RM on a floor press
After the main max effort movement, the following was done;
1 exercise for the lats (pulldowns, some kind of row or pull-ups) – 3x10
1 rear delt exercise (seated db cleans, rear laterals, face pulls) – 3x10
1 exercise for the triceps; this is usually an extension of some sort – 3x10
1 exercise for the biceps – 3x10
DE Bench Day-
Speed Bench raw 60%@9 sets of 3, close, med, wide grips, 3 sets with each grip.
After the dynamic bench movement, the following was done;
1 exercise for the lats (pulldowns, some kind of row or pull-ups) – 3x10
1 rear delt exercise (seated db cleans, rear laterals, face pulls) – 3x10
1 exercise for the triceps; this is usually an extension of some sort – 3x10
1 exercise for the traps (usually some kind of shrug) – 3x10
