Here is the Bench Routine

[ChaoticLifter]

Workout A B C
1 1x6 2x5 2x4
2 2x3 2x2 1x 1/2(neg only)
3 1x6 2x5 2x4
4 2x3 2x2 1x 1/2(neg Only)
5 1x6 2x5 1x failure test
6 2x3 2x2 1x 1/2(neg Only)
7 2x5 2x3 1x failure test
8 2x3 2x1 1x1 (neg only)
9 2x5 2x3 1x failure test
10 2x3 2x2 1x1 (neg Only)
11 2x5 2x3 1x failure test
12 2x3 2x2 1x1
13 1x5 2x3 2x2
14 1x3 1x2 1x1

Day1 Day2 Day3 Day4 Day5 Day6 Day7 Day8 Day9 Day10 Day11 Day12 Day13 Day14
Max A,B,C A,B,C A,B,C A,B,C A,B,C A,B,C A,B,C A,B,C A,B,C A,B,C A,B,C A,B,C A,B,C A,B,C
240 185-200-210 205-225-245 190-205-215 215-225-250 195-205-220 220-235-260 205-220-225 225-240-265 210-225-230 225-245-255 215-230-235 230-245-260 220-240-255 235-250-265

The first 240 number is the max we are going off of. Every thing else is kind of in order. (hate computers). I will probabaly just scan and paste the chart with numbers.


On failure test days if u get it 0-2 times u go down 5 pounds
3-4 u are on track for the workout
5 or more go up 5 pounds


It is done on mon and fri or mon and thurs
This routine can be used with assistance exerscises. DB Flies 3x10, DB Incline or bench 3x10 or BB Incline 3x10 (can leave these out if they are too much for You) For me, I always used another pressing movement to go along with bench during this routine. U may not have to.

Bench max will not be your 1 rep fresh single. Do a few warm up sets 1x10, 1x6-8, 1x3-5, then max. A good rule is to start out around 10-25lbs lower than your true max. Don't worry about starting to low because u will have failure test days and can always bump up in weight and you can always repeat this after 7 weeks again for good solid gains.


Example of day 1 with a 240 lb bench max.

Day 1.) The letter A will be the first set of 1x6 with The weight that corresponds to that letter as well. The weight for The Letter A on day 1 set 1 is 185lbs. The letter B shows that 2x5 will be next with the weight of 200 lbs being used. Last is set C which is 2x4 with the weight of 210lbs.


this routine will start out easy at first but will become very hard. On the other hand, if u are having great strength gains it may seem easy though.

[Doc.Sust]

i am having trouble following how to plug in you max numbers