Savage 10 Bench Press Workout Routine
Most bench press programs on the ‘net are pretty much 50 shades of the same color. They work, but are typically sterile and uninspired.
This bench press workout is different.
I like to get creative when designing programs. So, with that said, in structuring this program I threw out conventional set and rep schemes and came up with something savage. Something so insane, yet fun, that it left you hungry for next week’s session.
Here’s how it works…
Bench Press Workout
To attack your chest, you will alternate between two exercises:
- Bench press
- Push ups
Bench press. Perform 10 total sets. Your rep pattern will be as follows:
- Set 1 – 1 rep
- Set 2 – 2 reps
- Set 3 – 3 reps
- Set 4 – 4 reps
- Set 5 – 5 reps
- Set 6 – 6 reps
- Set 7 – 7 reps
- Set 8 – 8 reps
- Set 9 – 9 reps
- Set 10 – 10+ reps (As Many Reps As Possible)
Start with about 67.5% of your current one rep max.
Immediately after each bench press effort perform 10 reps of push ups. Rest no longer than 10 seconds after your bench press set. Hop off the bench, hit the floor, and crush your push ups.
On last bench press set perform as many reps as possible. If you are able to perform more than 10 total reps, add 5 pounds to the bar the following week. Progression is king, and we want to continue to push ourselves so we can build as much muscle and strength as possible.
Triceps. Now it’s time for some triceps work. Pick two of your favorite triceps exercises and perform 4 sets of 10 reps. Here are some quality choices:
- Cable Triceps Extensions
- Close Grip Bench Press
- Lying Triceps Extensions
- Lying Dumbbell Triceps Extensions
- French Press
- Seated Overhead Two-Arm Dumbbell Extensions
- Triceps Dips
- Assisted Dips
Dumbbell Bench Press. This is your finisher. Pick a weight you can perform about 20 reps with. Now race to 50 total reps as quickly as possible. Rest only when needed, keeping rest periods extremely brief.
|Bench Press Workout|
|A) Bench Press||10||1 to 10|
|B) Push Ups||10||10|
|Cable Triceps Extensions||4||10|
|Lying Triceps Extensions||4||10|
|Dumbbell Bench Press – Rest-pause||1||50|
Bench press progress is best made when eating using a calorie surplus. I also recommend backing your progress with proper supplementation. This protocol is optional, but every slight advantage is important if you’re looking to smash personal records.
- Pre-Workout: Take a pre-workout 30 minutes prior to lifting. I suggest Ruckus.
- Creatine – I am a good responder to creatine. It’s worth adding 5 grams of creatine pre and post-workout to see if you are as well. This is in addition to any creatine found in your pre-workout.
- BCAAs – Use 1-2 scoops in 20 ounces of water intra-workout.
- Huge Gainer – Huge Gainer is the ultimate post-workout nutrition. With a 3 to 1 carb to protein ratio, amazing chocolate taste, and 25 grams of top quality whey protein, Huge Gainer gives you everything you need to recover and grow.