5x3 Bench Strength Training
Finally got myself back into the gym again. It's been a solid 3+ weeks since I last lifted. Decided to drop the 5/3/1 and go on a strength training program devoted to increasing my bench. Pretty much another variation of 5x5 or even 5/3/1. Program is periodized for 6-week long minimum. Volume decreases over duration of program and resistance increases. Program is as follows and can also be found at the following link:
5x3 Bench Press Program: Increase Your Strength This Workout
Weeks 1-2 – Rep Work. You will try to perform 5 sets x 8 reps on the bench press, increasing intensity (weight) during the second week.
Week 1 – 60% of your one rep max. 5 sets of as many reps as possible, but no greater than 8 reps per set.
Week 2 – 65% of your one rep max. 5 sets of as many reps as possible, but no greater than 8 reps per set.
Weeks 3-4 – Transition period. You will move to a 5×5 with heavier weights.
Week 3 – 70% of your one rep max. 5 sets of as many reps as possible, but no greater than 5 reps per set.
Week 4 – 75% of your one rep max. 5 sets of as many reps as possible, but no greater than 5 reps per set.
Weeks 5 to completion – You will begin the 5×3 portion of this program, and begin “auto-regulation.”
- Week 5 – 80% of your one rep max. 5 sets of 3 reps.
The preview of each week looks something like the following:
Monday
Heavy Bench Press Day
Exercise
Sets
Reps
Bench Press
5
* As Noted
Dumbbell Bench Press
3
10
Barbell Rows
3
6-10
Chin Ups
3
AMAP
Seated Dumbbell Press
3
10
Skullcrushers
3
10
Dumbbell Curls
3
10
Tuesday
Lower, Squat Focus
Exercise
Sets
Reps
Squats
5
5
Stiff Leg Deadlift
3
8-10
Goblet Squats
3
10
Leg Curls
3
10
Seated Calf Raise
3
15
Ab Wheel Rollouts
3
10
Cable Crunches
3
15-20
Thursday
Moderate Bench Press Day
Exercise
Sets
Reps
Close Grip Bench Press
5
5
Incline Bench Press
3
8
Dumbbell Rows
3
10
Pull Ups
3
AMAP
Military Press
3
10
Two Arm Seated Dumbbell Extension
3
10
Barbell Curls
3
10
Friday
Lower, Deadlift Focus
Exercise
Sets
Reps
Deadlifts
5
3
Squats
3
10
Leg Press
3
15-20
Leg Curls
3
10
Standing Calf Raise
3
15
Plank
3
60 Seconds
Weighted Decline Sit Ups
3
15-20