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- Bench press workout charts are designed to help you increase your one rep max by cycling the number of sets, reps, and intensity12.Examples of bench press workout charts include12:
- A 12-week program that starts with 3 sets of 6 reps at 55% of one rep max and gradually increases the intensity and decreases the reps until week 12, when you test your new one rep max1.
- A 6-week program that alternates between 8, 7, or 6 sets of 8, 7, or 6 reps at 55%, 62.5%, or 70% of one rep max and 8, 7, or 6 singles at 87.5%, 90%, or 92.5% of one rep max2.
Learn more:✕This summary was generated using AI based on multiple online sources. To view the original source information, use the "Learn more" links.Bench press reps are cycled as follows:
- Weeks 1 & 2 - 3 sets x 6 reps
- Weeks 3 & 4 - 3 sets x 5 reps
- Weeks 5 & 6 - 3 sets x 4 reps
- Week 7 - 3 sets x 3 reps
- Weeks 8, 9 & 10 - 3 sets x 2 reps
www.muscleandstrength.com/workouts/12-week-b…Week 1 - 8 sets x 8 reps @ 55% of current one rep max Week 2 - 8 singles @ 87.5% of current one rep max Week 3 - 7 sets x 7 sets @ 62.5% of current one rep max Week 4 - 7 singles @ 90% of current one rep max Week 5 - 6 sets x 6 reps @ 70% of current one rep max Week 6 - 6 singles @ 92.5% of current one rep max
www.muscleandstrength.com/workouts/chest-size-… - People also ask
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The bench press max chart is the old school method of approximating your 1 REP MAX bench press. Use these charts as a guide to what you can bench for a maximum of one rep.
- Estimated Reading Time: 1 min
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