There are a number of bench press programs that can increase your muscle mass and add weight to your lifts. While many may be effective, it's important to remember they call for more lifts than just the bench press. Whether you opt to perform all of the lifts, these routines will provide the challenge you need to improve your strength.
Wendler 5/3/1
The Wendler 5/3/1 was devised by power lifter and strength coach Jim Wendler as an easy-to-follow program for adding strength and size. The program requires you to bench press once per week. Wendler uses 90 percent of your one-rep max as the starting weight to calculate your lifts from. On week 1, perform three sets of five reps with 65 percent, 75 percent, then 85 percent of your starting weight. On week 2, perform three sets of three reps with 70 percent, 80 percent, then 90 percent of your starting weight. On week 3, perform one set of five reps with 75 percent of your starting weight, one set of three reps with 85 percent of your starting weight and one set of one rep with 95 percent of your starting weight. Week 4 is a deloading week. Perform three sets of five reps with 40, 50 and 60 percent of your starting weight.
Starting Strength
Starting Strength is a power lifting program created by NSCA certified strength and conditioning specialist Mark Rippetoe. Bench pressing is part of your workout on Mondays and Fridays one week, then Wednesdays the next. Continue to alternate weeks in this fashion. Perform three sets of five reps on your bench press days. The weight should be an amount that you can handle for five or six reps. Don't use a light weight, and stop after only five reps.
Power Bench Press
The Power Bench Press routine was designed by power lifter Frank Luna. It's a 12-week program in which you bench just once per week. Every workout consists of three sets. Week 1 starts with a weight that is about 70 percent of your starting max for six reps per set. Add 4 percent of your max to the bar each week for the first three weeks, performing six reps per set each time. Weeks 4 through 6 call for only three reps per set, while adding 4 percent of your starting max to the bar each week. Weeks 7 though 9 return you to six reps per set, adding 4 percent of your starting max to the bar each week. Finally, weeks 10 through 12 require three reps per set, adding 4 percent of your starting max to the bar each week.
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