Gary Edwards' 4-Week Bench Workout

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This is what I used to get started in benching. I had a partner; we were very dedicated and well-scheduled.

The charts work as follows:

1) Pick your maximum 1 repetition category from the chart

2) Follow the workout listed under that weight for Week 1, Week 2 and so on.

After I reached 300 pounds for a max bench, I stopped using the chart. I used my log and if I was able to complete that week's workout, I simply added 5 pounds to each workout weight.

I use the chart as my basic bench routine on Mondays and Thursdays. I do other variations: close grip benching, GVT or Bill's 5x5 routine for 6 weeks or so.

Mondays, I also do: Reverse benching (3 sets of 4) Dumbbell flat bench (2 sets of 10) Standing dumbbell presses (2 sets of 8) Dips (2 sets to failure)

Thursdays, I also do: Incline bench (3 sets of 4) Dumbbell flat bench (2 sets of 10) Standing dumbbell presses (2 sets of 8) Dips (2 sets to failure) That's it for bench days. Look up your 1 rep max and get started!

WORKOUT SCHEDULE WEEK #1

100-105	110-115	120-125	130-135	140-145	150-155

160-165	170-175	180-185	190-195	200-205	210-215

220-225	230-235	240-245	250-255	260-265	270-275

280-285	290-295	300-305	310-315	320-325	330-335

340-345	350-355	360-365	370-375	380-385	390-395

REPETITION SCALE - WEEK #2

100-105 110-115 120-125 130-135 140-145 150-155
10x55 10x60 10x65 10x70 10x75 10x80 8x65 8x70 8x80 8x85 8x90 8x95 6x75 6x80 6x90 6x95 6x105 6x110 4x85 4x90 4x100 4x110 4x115 4x125 8x65 8x80 8x80 8x85 8x90 8-105

160-165 170-175 180-185 190-195 200-205 210-215
10x85 10x95 10x100 10x105 10x110 10x115 8x105 8x110 8x115 8x125 8x130 8x135 6x120 6x125 6x135 6x140 6x150 6x155 4x135 4x145 4x155 4x160 4x170 4x180 8x100 8x105 8x115 8x125 8x130 8x135

220-225 230-235 240-245 250-255 260-265 270-275
10x120 10x125 10x130 10x135 10x145 10x150 8x145 8x150 8x155 8x160 8x170 8x175 6x165 6x170 6x180 6x180 6x195 6x200 4x185 4x195 4x205 4x210 4x220 4x230 8x145 8x150 8x155 8x160 8x170 8x175

280-285 290-295 300-305 310-315 320-325 330-335
10x155 10x160 10x165 10x170 10x175 10x180 8x180 8x190 8x195 8x200 8x210 8x215 6x210 6x215 6x225 6x230 6x240 6x245 4x240 4x245 4x255 4x260 4x270 4x280 8x180 8x190 8x195 8x200 8x210 8x215

340-345 350-355 360-365 370-375 380-385 390-395
10x190 10x195 10x200 10x205 10x210 10x215 8x225 8x230 8x235 8x240 8x245 8x250 6x260 6x265 6x270 6x275 6x280 6x285 4x295 4x300 4x305 4x315 4x320 4x325 8x225 8x230 8x235 8x240 8x245 8x250

REPETITION SCALE - WEEK #3

110-115 120-125 130-135 140-145 150-155 160-165
8x65 8x75 8x85 8x95 8x105 8x110 5x75 5x85 5x95 5x105 5x115 5x120 3x85 3x95 3x105 3x115 3x125 3x130 1x100 1x110 1x120 1x130 1x140 1x150 1x100 1x110 1x120 1x130 1x140 1x150 5x75 5x85 5x95 5x105 5x115 5x120

170-175 180-185 190-195 200-205 210-215 220-225
8x115 8x120 8x130 8x140 8x140 8x150 5x130 5x135 5x140 5x150 5x160 5x160 3x140 3x150 3x160 3x170 3x175 3x185 1x160 1x170 1x180 1x190 1x200 1x210 1x160 1x170 1x180 1x190 1x200 1x210 5x130 5x135 5x140 5x150 5x160 5x160

230-235 240-245 250-255 260-265 270-275 280-285
8x150 8x160 8x160 8x170 8x180 8x190 5x170 5x180 5x190 5x190 5x200 5x210 3x190 3x200 3x210 3x220 3x225 3x235 1x220 1x230 1x240 1x250 1x250 1x260 1x220 1x230 1x240 1x250 1x250 1x260 5x170 5x180 5x190 5x190 5x200 5x210

290-295 300-305 310-315 320-325 330-335 340-345
8x200 8x200 8x210 8x215 8x215 8x220 5x220 5x230 5x240 5x250 5x250 5x255 3x240 3x250 3x265 3x280 3x285 3x290 1x270 1x280 1x290 1x300 1x310 1x320 1x270 1x280 1x290 1x300 1x310 1x320 5x220 5x230 5x240 5x250 5x250 5x255

350-355 360-365 370-375 380-385 390-395 400-405
8x225 8x240 8x245 8x255 8x260 8x265 5x260 5x270 5x280 5x290 5x295 5x300 3x280 3x295 3x310 3x320 3x325 3x335 1x330 1x340 1x350 1x360 1x370 1x380 1x330 1x340 1x350 1x360 1x370 1x380 5x260 5x270 5x280 5x290 5x295 5x300

REPETITION SCALE - WEEK #4

100-105 110-115 120-125 130-135 140-145 150-155
3x85 3x95 3x105 3x110 3x120 3x130 3x90 3x100 3x105 3x115 3x125 3x135 3x90 3x100 3x110 3x120 3x130 3x140 160-165 170-175 180-185 190-195 200-205 210-215 3x140 3x145 3x155 3x165 3x170 3x180 3x140 3x150 3x160 3x170 3x180 3x185 3x145 3x155 3x165 3x175 3x185 3x195

220-225 230-235 240-245 250-255 260-265 270-275
3x190 3x200 3x205 3x215 3x225 3x230 3x195 3x205 3x215 3x220 3x230 3x240 3x200 3x210 3x220 3x230 3x240 3x250

280-285 290-295 300-305 310-315 320-325 330-335
3x240 3x250 3x260 2x265 3x275 3x285 3x250 3x260 3x265 3x275 3x285 3x295 3x260 3x265 3x275 3x285 3x295 3x305

340-345 350-355 360-365 370-375 380-385 390-395
3x290 3x300 3x310 3x320 3x325 3x335 3x300 3x310 3x320 3x330 3x340 3x345 3x310 3x320 3x330 3x340 3x350 3x360

Click here to download Gary's 4 week bench press training charts in a Word .doc file format

Click here for Gary's full powerlifting meet training cycles

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