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Beef Up Your Bench Press 10x3 Workout Program
Bring up your bench press with this intense 10 set x 3 rep bench press specialization workout plan from top powerlifter Steve Shaw
Workout Summary
Workout Description
This is a bench press specialization program for intermediate lifters who want to bring up a lagging bench press as quickly as possible. I do not recommend running this if your current max is below 185 pounds.
Bench Press Sets
For the bench press, start with a weight that is 65% of your one rep max. If you are unsure of your current max, use the bench press calculator to help you guestimate.
Each subsequent week you add another 5 pounds to the bar, trying to complete the full 10 sets x 3 reps. When you are unable to hit 3 reps with a given set(s), you drop those sets the following week. (Still adding another 5 pounds to the bar)
You continue this pattern of adding a weekly 5 pounds, and dropping sets until you can perform only one set of 3 reps. At this point, you re-calculate your one rep max using he bench press calculator, and start all over again using 65% of your one rep max.
It is not necessary to train sets to failure. With that said, training to failure might happen occasionally. Stop each set when you feel like your form is slipping, or you feel like you might fail on the next rep.
10 Sets x 3 Reps Example
For this example, we will use a lifter with a 200 pound bench press max. 65% of this max yields a starting weight of 130 pounds, which we shall round up to 135 pounds for this example.
Our lifter is able to hit 10 sets for 3 reps during week one, so he does not drop any sets.
Week two was another successful effort, as out lifter was able to complete all 10 sets. On the other hand, week three was a struggle. Our lifter failed to complete 3 reps on the last 2 sets, so those sets were dropped during week four. During week four our lifter was unable to complete 3 reps on his 8th set, so that will be dropped on week five.
Our lifter ended with a 215 x 3 triple, which is an approximate bench press max of 235 pounds. This is a 35 pound increase in 4 months.
10x3 Sets Summary
So, in conclusion. For the 10 x 3 sets you:
bron: Beef Up Your Bench Press 10x3 Workout Program | Muscle & Strength
Bring up your bench press with this intense 10 set x 3 rep bench press specialization workout plan from top powerlifter Steve Shaw
Workout Summary
- Main Goal:Increase Strength
- Workout Type: Split
- Training Level: Intermediate
- Days Per Week: 3
- Equipment Required: Barbell, Bodyweight, Dumbbells, Machines
- Target Gender: Male
- Author: Steve Shaw
Workout Description
This is a bench press specialization program for intermediate lifters who want to bring up a lagging bench press as quickly as possible. I do not recommend running this if your current max is below 185 pounds.
Bench Press Sets
For the bench press, start with a weight that is 65% of your one rep max. If you are unsure of your current max, use the bench press calculator to help you guestimate.
Start with a weight that is 65% of your one rep max.
During week one, you will perform 10 sets of 3 reps with your starting weight. Rest between sets will be 90 to 120 seconds; no longer or shorter. When you start dropping sets (missing triples), keep all rest periods at 120 seconds, or longer if need be.Each subsequent week you add another 5 pounds to the bar, trying to complete the full 10 sets x 3 reps. When you are unable to hit 3 reps with a given set(s), you drop those sets the following week. (Still adding another 5 pounds to the bar)
You continue this pattern of adding a weekly 5 pounds, and dropping sets until you can perform only one set of 3 reps. At this point, you re-calculate your one rep max using he bench press calculator, and start all over again using 65% of your one rep max.
It is not necessary to train sets to failure. With that said, training to failure might happen occasionally. Stop each set when you feel like your form is slipping, or you feel like you might fail on the next rep.
10 Sets x 3 Reps Example
For this example, we will use a lifter with a 200 pound bench press max. 65% of this max yields a starting weight of 130 pounds, which we shall round up to 135 pounds for this example.
- Week One - 135 pounds x 3/3/3/3/3/3/3/3/3/3
Our lifter is able to hit 10 sets for 3 reps during week one, so he does not drop any sets.
- Week Two - 140 pounds x 3/3/3/3/3/3/3/3/3/3
- Week Three - 145 pounds x 3/3/3/3/3/3/3/3/2/1
- Week Four - 150 pounds x 3/3/3/3/3/3/3/2
Week two was another successful effort, as out lifter was able to complete all 10 sets. On the other hand, week three was a struggle. Our lifter failed to complete 3 reps on the last 2 sets, so those sets were dropped during week four. During week four our lifter was unable to complete 3 reps on his 8th set, so that will be dropped on week five.
- Week Five - 155 pounds x 3/3/3/3/3/3/3
- Week Six - 160 pounds x 3/3/3/3/3/3/3
- Week Seven - 165 pounds x 3/3/3/3/3/3/3
- Week Eight - 170 pounds x 3/3/3/3/3/3/1
- Week Nine - 175 pounds x 3/3/3/3/3/3
- Week Ten - 180 pounds x 3/3/3/3/3/3/2
- Week Eleven - 185 pounds x 3/3/3/3/1
- Week Twelve - 190 pounds x 3/3/3/3
- Week Thirteen - 195 pounds x 3/3/3/2
- Week Fourteen - 200 pounds x 3/3/3
- Week Fifteen - 205 pounds x 3/3/1
- Week Sixteen - 210 pounds x 3/2
- Week Seventeen - 215 pounds x 3
Our lifter ended with a 215 x 3 triple, which is an approximate bench press max of 235 pounds. This is a 35 pound increase in 4 months.
10x3 Sets Summary
So, in conclusion. For the 10 x 3 sets you:
- Add 5 pounds every week.
- Drop a set when you fail to reach 3 reps.
- Stop the cycle when you down to one triple, or fewer reps.
bron: Beef Up Your Bench Press 10x3 Workout Program | Muscle & Strength
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