High-Rep Bench Press Program

1RM 130

Monday Friday
W# Sets Reps Weight W# Sets
1 15 80 2
1 2 12 90 2 2
2 10 95 1
1 15 80 2
3 2 12 90 4 2
2 10 95 2
1 15 85 2
5 2 12 90 6 2
1 F 100 2
2 12 90 2
7 2 10 100 8 2
2 F 105 1
2 12 90 2
9 2 10 100 10 2
1 F 105 1
2 12 95 2
11 2 10 105 12 2
1 F 110 1
1 12 95 1
13 2 10 105 14 1
2 8 115 1

Explanations:
RO - For a rep out, do the target weight at a 4-0-2 tempo till failure.
For all other sets, just use a reasonable tempo.

F - Do set to failure, if you can't lift more than 6 times, drop 1RM by 5Lb,
if you can lift it 7-10 times, continue with current 1RM
and if you can lift it more than 10 times increase your 1RM by 5Lb
s Program

Friday
Reps Weight
10 90
8 100
RO 100
10 95
8 100
RO 100
10 95
8 105
RO 105
10 100
6 110
RO 110
10 95
8 110
6 115
10 100
8 110
6 115
10 105
8 115
6 120

a 4-0-2 tempo till failure.

times, drop 1RM by 5Lb,

ease your 1RM by 5Lb

Monday: Chest, Shoulders, Triceps

Tuesday: Rest

Wednesday: Back, Biceps

Thurday: Rest

Friday: Chest, Shoulders, Triceps

Saturday: Legs, Back

Sunday: Rest