This programme is the marrying of 2 successful bench press programmes. It is a two day a week programme, it is advised you only press heavy once a week using this programme as it is very stressful.

Starting Max

Week 1 (volume)

Tuesday - Bench Press 5 Sets of 10

Tuesday Accessory

Dumbbell Press 3 sets of 10 Lat Pulldown 5 sets of 10 Seated Row 5 sets of 10

Thursday - Close grip bench press 2 sets of 10

Thursday Accessory

Dumbbell Shoulder Press 3 sets of 10 Lat Pulldown 5 sets of 10 Seated Row 5 sets of 10 3 sets of 10 Lat Pulldown 5 sets of 10 Seated Row 5 sets of 10

Week 2 (rep out)

Tuesday - Bench Press 1 set 8+

Tuesday Accessory

Decline or Incline Bench Press 3 sets of 10 Lat Pulldown 5 sets of 10 Seated Row 5 sets of 10

Thursday - Close grip bench press 2 sets of 10

Thursday Accessory

Dumbbell Shoulder Press 3 sets of 10 Lat Pulldown 5 sets of 10 Seated Row 5 sets of 10

Week 3 (volume)

Tuesday - Benech Press 5 sets of 8

Tuesday Accessory

Dumbbell Press 3 sets of 10 Lat Pulldown 5 sets of 10 Seated Row 5 sets of 10

Thursday - Close grip bench press 2 sets of 10

Thursday Accessory

Dumbbell Shoulder Press 3 sets of 10 Lat Pulldown 5 sets of 10 Seated Row 5 sets of 10

Week 4 (rep out)

Tuesday - Bench Press 1 set 6+

Tuesday Accessory

Decline or Incline Bench Press 3 sets of 10 Lat Pulldown 5 sets of 10 Seated Row 5 sets of 10

Thursday - Close grip bench press 2 sets of 10

Untitled

Dumbbell Shoulder Press 3 sets of 10 Lat Pulldown 5 sets of 10 Seated Row 5 sets of 10

Week 5 (volume)

Tuesday - Bench Press 6 sets of 6

Tuesday Accessory

Dumbbell Press 3 sets of 10 Lat Pulldown 5 sets of 10 Seated Row 5 sets of 10

Thursday - Close grip bench press 2 sets of 8

Thursday Accessory

Dumbbell Shoulder Press 3 sets of 10 Lat Pulldown 5 sets of 10 Seated Row 5 sets of 10

Week 6 (rep out)A description of the section goes here.

Tuesday - Bench Press 1 set 4+

Tuesday Accessory

Decline or Incline Bench Press 3 sets of 10 Lat Pulldown 5 sets of 10 Seated Row 5 sets of 10

Thursday - Close grip bench press 2 sets of 8

Thursday Accessory

Dumbbell Shoulder Press 3 sets of 10 Lat Pulldown 5 sets of 10 Seated Row 5 sets of 10

Week 7 (volume)

Tuesday - Bench Press 7 Sets of 4

Tussday Accessory

Dumbbell Press 3 sets of 10 Lat Pulldown 5 sets of 10 Seated Row 5 sets of 10

Thursday - Close grip bench press 2 sets of 6

Thursday Accessory

Dumbbell Shoulder Press 3 sets of 10 Lat Pulldown 5 sets of 10 Seated Row 5 sets of 10

Week 8 (rep out)

Tuesday - Bench Press 1 set 2+

Tuesday Accessory

Decline or Incline Bench Press 3 sets of 10 Lat Pulldown 5 sets of 10 Seated Row 5 sets of 10

Thursday - Close grip bench press 2 sets of 4

Untitled

Dumbbell Shoulder Press 3 sets of 10 Lat Pulldown 5 sets of 10 Seated Row 5 sets of 10

Week 9 - TaperGetting ready for your meet / max session

Tuesday - Bench Press 1 set of 8

Tuesday - Bench Press 1 set of 6

Tuesday - Bench Press 1 set of 4

Tuesday - Bench Press 1 set of 2

Tuesday - Bench Press 1 set of 1

Tuesday Axccessotry

Decline or Incline Bench Press 3 sets of 5 Lat Pulldown 3 sets of 8 Seated Row 3 sets of 8

Thursday

MAX / MEET WEEK! :DIf your doing a gym max perform it on the tuesday as normal, if you have a t do your opening bench press 7 days before your meet then 80% of your opener for 3 sets of 3 4 days out.