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Beginners Bench Press Routine


Powerlifting Bench Press Techniques

This type of routine is used by both experienced powerlifters and beginners. I believe that it is great for beginners because they don't know their bench pressing weaknesses yet and they need work on their form. It also gives them the opportunity to try many grips and bench 2 to 3 times per week. It is as simple as the sport of powerlifting itself.

WEEKS 1-4 (TWO - THREE TIMES PER WEEK)
(MONDAY - WEDNESDAY) OR (MONDAY - WEDNESDAY - FRIDAY)

Week 1 — 8 SETS X 6 REPS 60% of 1 rep max

Week 2 — 8 SETS X 6 REPS 62.5%

Week 3 — 8 SETS X 6 REPS 65%

Week 4 — 8 SETS X 6 REPS 67.5%

*These should be speed reps without pause. Keep rest times between sets relatively short. 90 seconds should be sufficient.

WEEKS 5-8 (TWO - THREE TIMES PER WEEK)
(MONDAY - WEDNESDAY) OR (MONDAY - WEDNESDAY - FRIDAY)

Week 1
Day 1 5 SETS X 4 REPS 60% (speed reps)
Day 2 1-2 SETS X 1 REP 80%
If Day 3 repeat Day 1

Week 2
Day 1 — 5 SETS X 4 REPS 62.5% (speed reps)
Day 2 — 1-2 SETS X 1 REP 85%
If Day 3 repeat Day 1

Week 3
Day 1 — 5 SETS X 4 REPS 65% (speed reps)
Day 2 — 1-2 SETS X 1 REP 90%
If Day 3 repeat Day 1

Week 4
Day 1 — 5 SETS X 4 REPS 67.5% (speed reps)
Day 2 — 1-2 SETS X 1 REP 90%
If Day 3 repeat Day 1

On the 9th week take day 1 off and find a new 1 rep max on day 2. You can repeat this cycle or try a new workout at the beginning of the next week. If you completed this going only twice a week, I would recommend trying it 3 times per week before trying a new workout.

 

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