5x5 Simple Bench Program

5x5 Bench Program

The Goal: To increase weight by 1-2% (or by 2.5-5 lbs) each week

Each rep: MUST be a 1'' pause rep on the chest (competition style- no bouncing)

Frequency: Bench Press (1-2x/ week)

Rest: Exactly 90 seconds rest between each set

Week 1

Day 1: 5x5 RPE 6-7 (should be relatively easy to hit all 5 sets of 5 reps)

Day 2: 5x5 Same weight

Week 2:

Day 1: 5x5 (Increase weight by 2.5 each side)

Day 2: off

***IF you are unable to complete all 5 reps on ANY set, you must go back down in weight & repeat the previous week's weight that you were last able to hit 5x5

Week 3:

Day 1: 5x5 (Increase weight by 2.5 each side)

Day 2: 5x5 Same weight

***IF you are unable to complete all 5 reps on ANY set... THEN, your next workout you MUST go back down in weight & repeat the previous weight that you were last able to hit 5x5.

Week 4:

Day 1: 5x5 (Increase weight by 2.5 each side)

Day 2: off

***IF you are unable to complete all 5 reps on ANY set... THEN, your next workout you MUST go back down in weight & repeat the previous weight that you were last able to hit 5x5.

Week 5:

Day 1: 5x5 (Increase weight by 2.5 each side)

Day 2: 5x5 Same weight

***IF you are unable to complete all 5 reps on ANY set... THEN, your next workout you MUST go back down in weight & repeat the previous weight that you were last able to hit 5x5.

Week 6:

Day 1: 5x5 (Increase weight by 2.5 each side)

Day 2: off

***IF you are unable to complete all 5 reps on ANY set... THEN, your next workout you MUST go back down in weight & repeat the previous weight that you were last able to hit 5x5.

Week 7:

Day 1: 5x5 (Increase weight by 2.5 each side)

Day 2: 5x5 Same weight

***IF you are unable to complete all 5 reps on ANY set... THEN, your next workout you MUST go back down in weight & repeat the previous weight that you were last able to hit 5x5.

Week 8:

Day 1: 5x5 (Increase weight by 2.5 each side)

Day 2: off