Eight Week Intermediate-Beginner Bench Routine by Mike MacDonald (1983) Here is an eight week bench pressing cycle for

intermediate-beginner lifters, based on a personal max single of 250 pounds starting the cycle. The goal would be to increase the bench press 40 to 60 pounds during this cycle. On all benches you should concentrate on strictness and technique. The Cambered Bar can be used if you have one for the pause reps, but if you dont, use a regular straight bar. Be sure to take 3 minutes between sets and 4 to 5 minutes between pause-rep sets for maximum progress. My Max (February 2013): 205

Week One
Monday warmup: 110 145 165 185 2-second pause reps: 165 155 EZ Curl Bar bench press, narrow grip: max weight possible for 4 sets of 5 Reps/Sets x5x2 x5x1 x3x1 x3x1 x3x1 x3x1 Wednesday warmup: 110 145 165 185 2-second pause reps: 165 155 EZ Curl Bar bench press, narrow grip: max weight possible for 4 sets of 5 x5x2 x5x1 x3x1 x3x1 x3x1 x3x1 Saturday warmup: 110 145 170 190 2-second pause reps: 170 160 EZ Curl bench press, narrow grip: max weight possible for 4 sets of 5.

x5x2 x5x1 x3x1 x3x1 x3x1 x3x1

Week Two
Monday warmup: 110 145 170 195 2-second pause reps: 170 160 EZ Curl Bar bench press, close grip: max weight possible for 4 sets of 5 Hammer Curl (thumbs up) 4 sets of 5, light weight (first day) x5x2 x5x1 x3x1 x4x1 x3x1 x3x1 Wednesday warmup: 110 145 170 195 2-second pause reps: 170 160 EZ Curl Bar bench press, close grip: max weight possible for 4 sets of 5 Hammer Curl (thumbs up) 4 sets of 5, light weight (first day) x5x2 x5x1 x3x1 x4x1 x3x1 x3x1 Saturday warmup: 110 145 170 195 2-second pause reps: 170 165 EZ Curl Bar bench press, close grip: max weight, 4 sets of 5 Hammer Curl: 6 sets of 5, add weight if possible today

x5x2 x5x1 x3x1 x3x1 x3x1 x3x1

MacDonald Eight Week Bench Routine

Week Three
Bench twice per week now. Monday warmup: 110 145 170 195 2-second pauses: 170 165 155 EZ curl bench, narrow grip: max weight, 4 sets of 5 Hammer Curl: 6 sets of 8, add weight only if possible Friday warmup: 145 175 195 2-second pauses: 175 170 160 same as above on EZ Curl bench and Hammer Curl

x5x2 x5x1 x3x1 x3x1 x3x1 x3x1 x3x1

x5x2 x3x1 x3x1 x3x1 x3x1 x3x1

Week Four
Monday warmup: 110 145 175 195 2-second pauses: 170 160 EZ Curl bench and Hammer Curl: same, add weight if possible x5x2 x5x1 x3x1 x3x1 x3x1 x3x1

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MacDonald Eight Week Bench Routine

Week Five
Monday warmup: 110 150 180 200 pause reps: 180 170 165 165 Same as above on assistance work x5x2 x5x1 x3x1 x3x1 x3x1 x3x1 x3x1 x3x1 Friday warmup: 110 150 185 205 pause reps: 185 175 170 170 Same assistance work

x5x2 x5x1 x3x1 x3x1 x3x1 x3x1 x3x1 x3x1

Week Six
Go max today Monday warmup: 110 150 180 205 220 OR 225 pause reps: 175 170 170 same assistance work, increase weight when possible Friday warmup: 110 150 190 210

x5x2 x5x1 x1x1 x1x1 x1x1 x1x1 x3x1 x3x1 x3x1

x5x2 x5x1 x3x1 x3x1

pause reps: 190 180 170 170 same assistance work

x3x1 x3x1 x3x1 x3x1

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MacDonald Eight Week Bench Routine

Week Seven
Monday warmup: 110 150 190 185 pause reps: 190 180 170 170 assistance work, increase weight when possible x5x2 x5x1 x3x1 x3x1 x3x1 x3x1 x3x1 x3x1 Friday warmup: 110 150 195 215 pause reps: 195 185 175 175 same assistance

x5x2 x5x2 x3x1 x3x1 x3x1 x3x1 x3x1 x3x1

Last Week
max on Saturday Tuesday warmup: 110 150 195 215 pause reps: 195 185 175 175 same assistance Saturday Max Day x5x2 x5x1 x3x1 x3x1 x3x1 x3x1 x3x1 x3x1 warmup: 110 150 185 first attempt: 215 second attempt: 235 third attempt: 240 OR 240

x5x2 x5x1 x3x1

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MacDonald Eight Week Bench Routine

eek Intermediate-Beginner Bench Routine

sed on a personal max single of 250 pounds starting the cycle. The goal would be to increase the bench press 40 ctness and technique. The Cambered Bar can be used if you have one for the pause reps, but if you dont, use a between sets and 4 to 5 minutes between pause-rep sets for maximum progress.

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MacDonald Eight Week Bench Routine

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MacDonald Eight Week Bench Routine

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MacDonald Eight Week Bench Routine

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