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Bench Press 100kg Program

The 4-Week Bench Press Plan aims to increase bench press strength from 90kg to 100kg by training twice a week, focusing on heavy sets, technique, and accessory exercises. Each week includes a mix of heavy and volume days, culminating in a max-out test on week 4. A supplement stack of Ashwagandha, Creatine, and Whey Protein is recommended to support training efforts.

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425 views3 pages

Bench Press 100kg Program

The 4-Week Bench Press Plan aims to increase bench press strength from 90kg to 100kg by training twice a week, focusing on heavy sets, technique, and accessory exercises. Each week includes a mix of heavy and volume days, culminating in a max-out test on week 4. A supplement stack of Ashwagandha, Creatine, and Whey Protein is recommended to support training efforts.

Uploaded by

aryansyunary
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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4-Week Bench Press Plan: 90kg to 100kg

Plan Overview

This program is designed to push your bench press from 90kg to 100kg in 4 weeks.

Train 2x per week with a focus on heavy top sets, technique work, and accessory volume.

Week 4 includes your max-out day for 100kg.

Week 1

Day 1 (Heavy):

- Bench Press: 4×4 @ 80-82.5% (Top Set: 87.5kg x 1)

- Close-Grip Bench: 3×6

- Incline DB Press: 3×10

- Skull Crushers: 3×12

- Cable Fly: 3×15

Day 2 (Volume):

- Bench Press: 4×8 @ ~60 kg

- DB Chest Press: 3×10

- Seated Overhead Press: 3×10

- Side Raises + Rear Delt Flys: 3×15

- Push-ups: 2 sets to failure

Week 2

Day 1 (Heavy):

- Bench Press: 3×3 @ 85% (Top Set: 90-92.5kg x 1)

- Paused Bench (2 sec): 3×5

- Dips (weighted): 3×8

- Tricep Pushdowns: 3×12

- Pec Deck: 3×15

Day 2 (Volume):

- Bench Press: 4×6 @ 70%

- Incline DB Press: 3×12

- Machine Shoulder Press: 3×12


4-Week Bench Press Plan: 90kg to 100kg

- Lateral + Rear Delt Superset: 3×15

- Band Pull-Aparts: 3×20

Week 3

Day 1 (Heavy):

- Bench Press: 2×2 @ 90% (Top Set: 95kg x 1)

- Slingshot Bench: 3×3 (if available)

- Close-Grip DB Press: 3×10

- French Press: 3×12

- Chest Fly Machine: 3×15

Day 2 (Volume):

- Bench Press: 4×5 @ 72-75%

- Pause DB Press: 3×10

- Dumbbell Shoulder Press: 3×10

- Side + Rear Delt Circuit: 3 rounds

- Push-ups: 3 sets

Week 4 (Test Week)

Day 1 (Test):

- Warm-up to Max: Bar, 40x5, 60x3, 75x1, 85x1, 95x1

- * Attempt 100kg Max

- Back-off if hit: 2×3 @ 85kg

- Back-off if miss: 2×3 @ 90kg

Day 2 (Recovery):

- Incline DB Press: 3×15

- Cables + Flys: 3×20

- Triceps & Shoulder Pump: 3×15 each

Supplement Stack

Morning: Ashwagandha - 300-600 mg

Pre-Workout: Creatine - 5g daily

Post-Workout: Whey Protein - 1 scoop (24g protein)


4-Week Bench Press Plan: 90kg to 100kg

Evening: Ashwagandha (if not taken earlier) - 300-600 mg

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