531 Bench Press

Bench Press Baseline

Spend 20 minutes working up to your 1-rep max (1RM). Err on the side of caution. Going full send will sabotage you in your first cycle. Think 90% effort with impeccable form.

Bench Press 5/5/5+

• 5 reps @ 65%
• 5 reps @ 75%
• 5+ reps @ 85% (as many reps as possible)

Goal: 7-8 reps, Max: 10 reps on the last set.

Bench Press 3/3/3+

• 3 reps @ 70%
• 3 reps @ 80%
• 3+ reps @ 90% (as many reps as possible)

Goal: 4-5 reps, Max: 7 reps on the last set.

Bench Press 5/3/1+

• 5 reps @ 75%
• 3 reps @ 85%
• 1+ reps @ 95% (as many reps as possible)

Goal: 2 reps, Max: 3 reps on the last set.

Bench Press Deload

• 5 reps @ 40%
• 5 reps @ 50%
• 5 reps @ 60%

Bench Press 5/5/5+

• 5 reps @ 65%
• 5 reps @ 75%
• 5+ reps @ 85% (as many reps as possible)

Goal: 7-8 reps, Max: 10 reps on the last set.

Bench Press 3/3/3+

• 3 reps @ 70%
• 3 reps @ 80%
• 3+ reps @ 90% (as many reps as possible)

Goal: 4-5 reps, Max: 7 reps on the last set.