The Best 16 Week The Bench Press Exercise Routine


Sample week of Bench Press Training

Video taken from the channel: Silent Mike


Best One Day a Week Bench Press Workout…Ever

Video taken from the channel: Fitness Culture


Bench Press Workout 1 Big Bench Program

Video taken from the channel: GASPOfficial


COMPLETE 16-Week Bench Press Peaking Program

Video taken from the channel: Massive Iron Steve Shaw


Stronger In 30 Days Bench Press Program by Mark Bell

Video taken from the channel: Mark Bell Super Training Gym


How I Coached My Client To A 405 Lb Bench (My Best Bench Press Tips)

Video taken from the channel: Jeff Nippard


My Best CHEST Training Tips (Push Workout Walkthrough)

Video taken from the channel: Jeff Nippard

Stage B Weeks 9 to 16 Day 1Heavy Bench Day 2Lower Body A Day 3Off Day 4Bench Assistance Day 5Lower Body B Day 6Off Day 7Off. It’s not uncommon with this program to see a 20-50 pound increase in a lifter’s bench press over a 16-week training period. The key is to start with an accurate max. Often lifters overestimate their max or use a number they were previously capable of. It’s essential to use a.

Finally, the meat and potatoes. Use these two bench press workouts, once weekly in an alternating fashion over an 8 week phase to see huge gains in your bench press strength and an improvement in your chest development. The Loading Schemes.

The program has four blocks lasting three weeks each. The methods/loading scheme changes at every block. Block 1 – First 3 Weeks A. Main Lift – Modified Poliquin Clusters Sets: 3 work sets (2-3 gradually heavier preparation sets of 3-5 reps, not as clusters) Reps: 5-6 cluster reps Rest between reps: 20 seconds Load: 87.5% (starting point).

Brian Alsruhe’s conjugate program is a 16 week, 4 day per week strength program that utilizes conjugate methods (dynamic effort, max effort) to stimulate strength gains. It makes heavy use of resistance bands and chains so it is recommended that these are used when following the program. Max effort days [Read more ]. The Ultimate 8 Week Powerlifting Program Maximizing Strength and Performance With Undulating Periodization. (such as the bench and overhead press) while having shoulder dysfunction can increase the risk of experiencing a shoulder injury.

For weeks one and two, there are four workouts to be completed – two upper body and two lower-body. Build Your Own Bench Program. I’ve got a modular plan that can help you a get lot closer to being “as strong as you look” in just a few weeks. Here are the essentials: Up your training frequency.

I’m constantly shocked by how little people who complain about a weak bench actually perform the exercise. Three sets once a week isn’t going to cut it!Either way, it’s why this program has a three-day training split, requiring only the bare necessities: a set of dumbbells and a bench. The first two weeks of the routine will have you focusing on strength, maintaining your reps in the 6-8 range. I was able to put add 40 pounds on my bench press after completing 4 weeks of 5x5.

I’m now off it and doing 3x3 while still seeing great gains. As for an ultimate bench press goal, I have none. Reason being is that I see no limits.

I can’t see myself saying “I don’t want to get stronger”. I guess you can call me greedy. I like to call it hunger. Try to increase the poundages you use on the first exercise of each workout every week except during Week 4. That week, use light weights and perform 12 reps on every exercise—do not take these sets to failure.

Repeat this cycle for the entire eight-week program.

List of related literature:

You’d be crazy to jump right into weightlifting with programs like these.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

Twenty resistance-trained men performed different exercises order of upper body (bench press) and lower body (squat) exercises; (i) upper body to lower body (order A) and (ii) lower body to upper body (order B) in random arrangement for three sets with 120 s rest inter-set.

“Enhancing Health and Sports Performance by Design: Proceedings of the 2019 Movement, Health & Exercise (MoHE) and International Sports Science Conference (ISSC)” by Mohd Hasnun Arif Hassan, Ahmad Munir Che Muhamed, Nur Fahriza Mohd Ali, Denise Koh Choon Lian, Kok Lian Yee, Nik Shanita Safii, Sarina Md Yusof, Nor Farah Mohamad Fauzi
from Enhancing Health and Sports Performance by Design: Proceedings of the 2019 Movement, Health & Exercise (MoHE) and International Sports Science Conference (ISSC)
by Mohd Hasnun Arif Hassan, Ahmad Munir Che Muhamed, et. al.
Springer Singapore, 2020

As an athlete and coach, I know most people’s instinct with this program will be to hammer through each exercise, the entire list, with each workout.

“The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself” by Eric Orton, Rich O'Brien
from The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself
by Eric Orton, Rich O’Brien
Simon & Schuster UK, 2013

Definitely not a good choice for beginners, this exercise is high impact and requires fairly high levels of strength.

“You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women” by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women
by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark, Limited, 2010

A standard program (see chapter 5) should be followed: two to three sets of a selected weight that can be lifted 8 to 12 times (31,60).

“Clinical Exercise Physiology” by Jonathan K. Ehrman, Paul M. Gordon, Paul S. Visich, Steven Keteyian
from Clinical Exercise Physiology
by Jonathan K. Ehrman, Paul M. Gordon, et. al.
Human Kinetics, 2009

I could do five or six reps with this weight, but they were difficult.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

As a result, it is almost impossible to make a lot of gains in mass and strength on this kind of program, which is designed for refinement of the physique, not for building fundamental size and strength.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

The program I recommend below builds up over a handful of weeks to heavier loads done with a few reps.

“The Triathlete's Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.” by Joe Friel
from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.
by Joe Friel
VeloPress, 2016

The basic Power to the People! program which develops strength without bulk calls for one heavy set of five reps and one set with 90% of that weight, for example 100x5, 90x5.

“Power to the People!: Russian Strength Training Secrets for Every American” by Pavel Tsatsouline
from Power to the People!: Russian Strength Training Secrets for Every American
by Pavel Tsatsouline
Dragon Door Publications, 2000

If the goal of the workout is to improve strength, then it should be challenging to extremely difficult to complete 10 reps.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

Alexia Lewis RD

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  • Best bench program I ever did over 20+ years of lifting: start with 75% of your 1rm, use an analog clock and after warm-ups perform ONE rep every minute on the minute for 19 sets of singles, the last and twentieth set is an AMRAP set (as many reps as possible). If you get 20-25 total reps, add 2.5lbs, 26-30 total reps add 5lbs, 31+ total reps add 10lbs. Can also use this on Deadlifts and Squats. Added more strength using this program than any other to all three big lifts. Workout every other day: Squat, rest day, bench press, rest day, deadlift, rest day, bench press, rest day, repeat. Add in one accessory exercise after the main lift per day and you’re gold.

  • I’ve got a question if anyone can help, when training push pull legs I find my bye the time I do my shoulders after my chest they are to fatigue to get the best out of the overhead shoulder press so can I jump between exercises like I sore on this vid and do my main compound movements first? Any thoughts would be great

  • Love your content, Jeff!

    BTW, could you make a video enumerating ALTERNATE exercises to the dead-lifts (all/various types), for people who cannot or should not do them (previous/current injuries etc)?


    And, keep up the good work!!:-)

  • The editing on this montage was crazy. I’ve never seen anything like that before, and the shots made in the gym must’ve been crazy too, because not all of that could’ve been done in post. Rashaun did a really good job this time, and there must’ve been a lot of work done in shooting and editing to make that happen. He has a lot of talent and skill to do that.

  • I wanna start benching twice a week and I want one day to be a high volume and the other day I want a lower volume, higher %. What would you recommend for sets reps?

  • I learnt nothing of how you coached a client to 405 lb. What exactly did you do? So you wear a belt & straps and some nice sponsored gear. But what else did you do for him? Oh yeah eat a surplus! NO WAY! really? Just waffle

  • What’s up bell,I was wondering is 42yrs.old to late to build muscle,I always into health during my early years then stopped at 25yrold,I was more crosstrainer,then I had kids and a house to worry about and no time for myself,do now I want to get into it but I know at our age our testosterone levels r way down so I was thinking about getting some test250 also nothing else just test and a good strength training program,but my question is is it too late at 42yrs old to even bother??this is an old friend from 6th grade Shane Perkins ✋eeewwww!!

  • Is this still good for beginners like me I’ve been training 5 months 1 months perfecting form 165 pounds 85kg 1 rm and if so it is possible to implement this specialisation to a 3x full body routine

  • I think I remember you saying you weighed 167 during a dexa scan, but I believe you were very lean. Curious what you weigh here in this video?

    I’m the same height, just looking to see how far I have to go, cheers

  • Quick question Mike

    been dealing with a on going strained tendon under my left Pec just under my arm pit that keeps coming back ones a year for the last 4 years in a row, it seems to always break down when I get just over 400 lb mark on the flat bench..I weight 150lbs. and when i injury it I normal work around the injury by dropping down to 135 for high reps until it builds back slowly adding weight as the weeks go on, but I just copied you saying when injured it might be a good idea to do rep ranges of 3 instead of high reps. if I give the lower rep range idea a try how do you get around not getting blood /pump in my chest..I know lifting is mostly mental so walking out of the gym with no pump is a tough thing to do. what else do you recommend I can do to get some good blood flowing in the chest after flat bench and finally get this darn Pec healthy

    things that aggravate it besides flat bench

    Pec Dec and Dumb Bells

    thanks in advance for your reply

  • Short benchers…..

    Ask the same little guy to bicep curl a 75lb dumbbell as clean as he can and watch how weak he is.

    Bench is all about LEVERAGES… the guy posting this video should make that clear. He isn’t really that strong. And there are other exercises that prove it.

    His wingspan is no more than 5’7”…. that’s like zero range of motion for the bar

  • Hey Mike, just curious… are those just smaller Strong knee sleeves at 6:40 you’re using as elbow sleeves? I did that one day with mine for kicks and it actually felt great. If they are, what size do you go with for arms?

  • When you bring your lower body and ass off the bench that way while benching, I would imagine a bit of the work gets passed to the lower pecs like a sort of decline bench. Which is typically stronger.

  • nah, dont matter, it is what your body is accustomed to,so if your REps stay low, DONT THINK oh i will do 5 reps light weight then go to six on heavier, your brain will only go to 5, UNLESS your spotter is there for 6th rep to urge you on

  • In Decline vs Flat bench I only get Bro Science answers and conflicting studies and opinions.
    MY THEORY: Decline Bench is better for individuals like me who cant arch a lot, have a flat rib cage and log arms.
    I press flat bench at an angle many have on incline, and my decline bench has more ROM than many ppls flat bench.

  • You guys have the most dynamic, creative, and well-scripted workouts out there by far. I always look forward to your vids!… I’d be curious see you guys work in some barbell complexes if at all possible. Thanks and keep up the great work!

  • Can you do a video on the importance (if any) of stretching and if having tight muscles hinder growth and if it helps health to be flexible and stretch daily?

  • using a belt work extremely well for my bench. During my power lifting season around January My max was around 245 raw and then 285 using belt and wrist wraps. Made a big difference for me.

  • Could you go over in a video how to efficiently taper and peak for a meet? And also how to prepare for a meet 1 week out. Thanks!

  • Yes! Just the video I was looking for, thanks for the quality content mike. I would love to see a similar video for squats and deads

  • Is a little bit same kind what i made to myself many years ago. It was good program.

    1 wk 4×6 75%
    2 wk 5×5 80%
    3 wk 6×4 85%

    4 wk 4×3 55-65%

    5 wk 4×3 90%,
    6 wk 5×2 95%,
    7 wk 6×1 97%.

    8wk rest

    9wk Test max

  • Great vid (a bit misleading/confusing title though). Here is some feedback: Don’t cut away the lifts! Just enjoying a full set every now and then, especially in this kind of video, would be appreciated by a lot of guys. We love seeing that power!

    PS. I am a grad student in bioscience myself, but damn lifts do beat dry science sometimes hehe

  • So let me get this right the accessory work is before the actual sets on bench? And another question is should I use my 1rm paused or 1rm touch and go?

  • Hi sir, need a help regarding workout. I am doing workout from last 8months problem is my fat near to stomach I have tried running and also being on calorie deficit but lost a musscle mass instead of fat. Can you please guide me what to do? My weight is 83kg height 5’7inch and age is 38. I will be thankful.

  • Jeff is very strong but muscle gain don’t follow. I myself is average on strenght and I bulk often and I got big muscles without being that strong.

  • Does anyone know how often to change accessories? do we stick with them until we can’t make any progress, then change to new accessories?

  • YOU Forget to mention in the technique bit TO KEEP YOUR BUTT ON THE SEAT AT ALL TIMES!!! I see so many people doing this now and going HEY LOOK I HIT A PR. No you didn’t, you’re doing a lift called the ass lift. It instantly doesn’t count. Am I the only one who is actually seeing this? Seriously it’s aggravating because it’s so dang obvious. In no gym have I ever gone to did someone tell me lifting your butt off the seat is a bench press or good or a pr. They would look at me with a massive WTF face. Because it is in fact confusing as fuck. If you want to lift your butt off the seat go ahead. But in no way should you be talking about pr’s, improvement or anything of that sort. Let alone a how to bench press video. Keep the butt down and do not let it rise. If you can’t follow that you’re not benching. Move on.


  • Could you do this as a guild body workout and do it 3 days a week in the first 8 to 12 weeks, maybe being lighter on legs on B days?

  • Wait… you were sick and went to the gym still?

    Dude, that is really dangerous, Myocarditis is a serious issue even with just a cold you can really fuck up your heart and body by that:(

    Please take rest and dont overwork yourself, its not worth it if you break your body with it.

  • Thanks bro for taking your life time to help us, specially here in my country Honduras were just a few people know about this sport, so we have to read, watch as much videos as we can, and try everything we feel right like this video, by the way sorry my not perfect English. And again thanks…

  • thoughts on only performing a certain lift (like overhead press here) once a week? I know you can get away with deadlifting less frequently, but I’ve always heard/felt you need more frequency on most lifts. thanks Mike, love these videos!!

    -inb4 you actually do it more often and I’m just a potato

  • Butt off seat not legit. Anyone can pr 50 lbs with this technique. Maybe they made bench pressing competitions for idiots? Because they’re the only ones who can’t seem to follow rules? So they literally have to sit there and drill them on it and invent a light system involving this. This makes more sense. I don’t want to see any videos talking about improvements with massive red flag butt off the seat technique mistakes that give you 0 strength gains and instantly gives anyone a whopping weight pr. If he is in fact paying you, you should be fired. If you can’t remind your client to do the only thing there is involved in a bench press. I don’t know what he’s paying you for. This isn’t a bench press. It’s an ass lift. For a grand ass that’s for sure.

  • Hey Jeff could u do a video on the nutritional value of frozen foods (like the meals u can buy) many have good macros but wondering if any draw backs??

  • Bhud, I’m feeling my biceps on vertical pulls. Never had this problem. I do t really do curls because I don’t care about arm size. Do u think my biceps being weak is the problem, or do u think my back is weak so my biceps are compensating.

  • What happened to all the cable back work u used to do prior to Binch day mike???

    Do u find u change ur warm-ups alot based on feel or is this just ur current style for warm up???