Bench Like a Beast – 20 Day Bench Press Program

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Bench press strength can seem like a mystery to many. No matter how hard they try, their one rep max seems to go nowhere fast.

While I recommend using a basic program for quite some time, once your progress stalls it’s time for something a bit more advanced. My bench like a beast program is just that.

This workout program revolves around a 20 day cycle. You will be benching every fifth day. We will rotate in a number of varying degrees of intensity. You will go heavy. You will go high rep. And you will target the bench with a greater frequency than you would on a typical bro split.

Related – 16 Weeks to a Huge Bench Press

After the 20 days has been completed, start the cycle over. I recommend running this cycle three or four times before testing for a new one rep max.

Here is a sample split.

  • Day 1 – Bench Press Cycle, Chest and Arms
  • Day 2 – Squats, Deadlifts, and Legs
  • Day 3 – Off
  • Day 4 – Shoulders, Back and Traps
  • Day 5 – Off

PressYou will perform this five day cycle four times, over the course of 20 days. During this time, you will rotate your main bench press work as follows:

  • Bench Press Workout 1 – Bench Press 8×1 + Bench Press 1×20
  • Bench Press Workout 2 – Bench Press 4×8 + Push Ups 2xMax
  • Bench Press Workout 3 – Bench Press 5×3 + Machine Chest Press 4×10
  • Bench Press Workout 4 – Dumbbell Bench Press 3×15 = Cable Crossovers 2×15

Workout 1. Start with about 87.5% of your bench press one rep max. Perform eight total singles, resting about 2-3 minutes in between efforts. On the last set, knock out as many reps as possible. If you can perform two or more reps on this final set, add 5 pounds to the bar during your next singles workout.

Follow this up with as many reps as possible using 55% of your max. When you can perform 20 reps or more, add 5 pounds the next time you perform this workout.

Workout 2. Start with about 70% of your bench press one rep max. Perform four total sets of eight reps. Rest about 1-3 minutes in between efforts. On the last set, knock out as many reps as possible. If you can perform ten or more reps on this final set, add 5 pounds to the bar the next time you perform this workout.

After pressing, perform two sets of push ups for as many reps as possible. Try to improve the number of reps you perform per set.

Workout 3. Start with about 80% of your bench press one rep max. Perform five sets of three reps. Rest about 2-3 minutes in between each set. On the last set, perform as many reps as possible. If you can hit five or more reps on this final set, add 5 pounds to the bar the next time you perform this workout.

Follow up your bench press sets with four sets of machine chest presses. Add weight whenever possible.

Workout 4. Here, we are going to switch to dumbbells for a workout. Pick a weight that allows you to knock out three sets of 15 reps. Add dumbbell weight when possible. Push yourself.

Conclude this workout with two sets of cable crossovers. Again, push hard, and add weight if you can.

Bench Press Program

Day 1 Workout
Bench, Chest and Triceps
Exercise Sets Reps
 Bench Workout – See Above
 Close Grip Bench Press  4  10
 Cable Triceps Extensions  4  12
Day 2 Workout
Squats, Deadlifts, and Legs
Exercise Sets Reps
 Note: Alternate between performing squats or deadlifts first
 Squats  3  8
 Deadlifts  2  5
 Leg Press  3  15
 Leg Extensions  3  15
 Dumbbell Romanian Deadlifts  2  10
 Leg Curls  3  15
Day 4 Workout
Shoulders, Back and Traps
Exercise Sets Reps
 Push Press  3  8
 Dumbbell Rows  2  15
 Seated Arnold Press  2  12
 Seated Cable Rows  3  15
 Side Lateral Raise  3  12
 Lat Pull Downs  3  12
 Face Pulls  2  15
 Dumbbell Shrugs  2  15
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Name: Steve Shaw

Bio: I don’t believe in magic training systems or rep ranges. My philosophy is simple: remain consistent, use the best possible exercises, focus upon progression and enter the gym looking to maximize each set. When you maximize each set, you maximize progress. Easy, obvious, insanely effective.