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Workout Summary
Workout Description
This is a bench press specialization program for intermediate lifters who want to
bring up a lagging bench press as quickly as possible. I do not recommend running
this if your current max is below 185 pounds.
During week one, you will perform 10 sets of 3 reps with your starting weight. Rest
between sets will be 90 to 120 seconds; no longer or shorter. When you start
dropping sets (missing triples), keep all rest periods at 120 seconds, or longer if
need be.
Each subsequent week you add another 5 pounds to the bar, trying to complete the
full 10 sets x 3 reps. When you are unable to hit 3 reps with a given set(s), you drop
those sets the following week. (Still adding another 5 pounds to the bar)
You continue this pattern of adding a weekly 5 pounds, and dropping sets until you
can perform only one set of 3 reps. At this point, you re-calculate your one rep max
using the bench press calculator, and start all over again using 65% of your one rep
max.
It is not necessary to train sets to failure. With that said, training to failure might
happen occasionally. Stop each set when you feel like your form is slipping, or you
feel like you might fail on the next rep.
10 Sets x 3 Reps Example
For this example, we will use a lifter with a 200 pound bench press max. 65% of this
max yields a starting weight of 130 pounds, which we shall round up to 135 pounds
for this example.
Our lifter is able to hit 10 sets for 3 reps during week one, so he does not drop any
sets.
eek two was another successful effort, as out lifter was able to complete all 10
W
sets. On the other hand, week three was a struggle. Our lifter failed to complete 3
reps on the last 2 sets, so those sets were dropped during week four. During week
four our lifter was unable to complete 3 reps on his 8th set, so that will be dropped
on week five.
Our lifter ended with a 215 x 3 triple, which is an approximate bench press max of
235 pounds. This is a 35 pound increase in 4 months.
Training Split
Monday
10x3 Bench Press Day
Exercise Sets Reps
Bench Press - 10 sets x 3 reps work Varies Varies
Bench Press Shrug 3 5
Barbell Row 3 5-10
Seated Arnold Press 3 8-12
EZ Bar Skullcrusher 3 8-12
Dumbbell Curl 3 10
Wednesday
Strength Day
Friday
Bench Press Moderate Day
Training Notes
Bench Press Shrug - Do not perform this exercise without spotters. Load the bar
with 110% of your one rep bench press max. Unrack the bar and hold at arm's
length. Now, instead of lowering the bar, and then pressing the weight, you're going
to be doing shrugs. Shrug your shoulders upwards, and then back down, keeping
your arms locked. Make sure you are utilizing your lats to drive your shoulders and
the bar upwards.
It may take several weeks to get used to performing this exercise properly. Start
with a moderate weight and work your way up as you feel comfortable.
Close Grip Bench Press - Start with 70% of your one rep bench press max. On the
fifth set, instead of doing only 3 reps, try to get as many as possible, stopping shy of
failure. If you are able to perform 5 or more reps, add weight to this lift the following
week.
Deadlifts - You will perform 3 total sets, with your last set being the heaviest. When
starting your last set should be something you can easily hit 5 reps with. On that last
set, perform as many reps as possible, stopping a set when your form deteriorates
or you feel like you may fail on the next rep. If you are able to perform more than 5
reps on the final set, add weight the next time you deadlift.
Pull Ups - AMAP stands for as many reps as possible. If you are unable to perform
pull ups, use rack chins or lat pull downs.
Power Shrugs - These are explosive shrugs. Do not baby or mind muscle the weight
up.
Assistance Exercises - Perform 3 sets using the same weight. When you are able
to reach the high end of the rep range (or more) with your first set, add weight the
next time you perform this exercise.
Diet and Supplementation Suggestions
This bench press program should NOT be performed while cutting/trying to lose fat.
To maximize gains, you should also maximize your time at the dinner table. This is
an aggressive problem that should be accompanied by plenty of food and rest. My
minimum suggestions are:
If you have a hard time eating this many calories, a little bit of the following foods
will go a long way:
Whole milk
Butter
Olive oil
Cheese
Cream cheese
Sour cream
Almonds and nuts
Peanut butter
Avocados
Bananas
Supplements
To maximize recovery and performance, the following supplement choices may be
beneficial:
Fish oil
Multivitamin
Intra-workout BCAA product like Hydramino
Whey protein, such as IsoFuel
Maybe, maybe not. My best strength gains have always come during times of
aggressive eating. This program is designed to help you increase your bench press.
For optimal results, eat more food.
Sure, I don't see why not. If you are getting the results you want, and your body feels
good, then keep using this program. It might not hurt to take a complete week off
from bench pressing after every cycle.
Yes. Monday and Wednesday are your bread and butter days. I do recommend
training legs, as leg drive is an important part of benching.
Improve your form. Most intermediate lifters can squeeze out another 5-10% just by
working on their bench press form.
Certainly. Just make sure you feel 100% when you hit the gym to lift.
No, don't add in any more arm work. Trust the program.
The bench press can be a very stubborn mover for many lifters. The more you bench
press, the less you can expect out of a program like this in the short term. A 20-30
pound increase in 4 months would be a solid bump. I would hope that you add at
least 15 pounds to your bench press each time you run this program.
For those of you that have a very hard time adding weight on bench, a 10 pound gain
might be good progress. On the other hand, some of you may be able to use this
program and run your bench press from 185 to over 300 in a year's time.
Please take time to let me know your results, and if I can help in any way.
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172 Comments
+ Post Comment
Lex Anderson
I've ran a variation of this program and it will definetly beef up numbers. Example
225×3
230x3
235x3
240x3
245×3
250x3
255x3
260x3
265x3
270x3
225x10
The next week start with 230.
REPLY
Jeromi
On my 11th week of this routine, absolutely love it btw, just a question, 2 weeks ago I started
dropping sets, first time was down to 8 sets, last week was down to 6, today I dropped down to
3 sets @ 237 lbs, while I definitely see an increase in my bench, my question is I don't think I'll
make the 17weeks, maybe I started to heavy, anyways I plan on just restarting the routine,
hopefully I'm doing it right, but I should add I'm only benching on Mondays, thanks again...
REPLY
Michael
Hey can you do this in the beggining of your workout and then do all your other excersizes after
would it still be as effective or do you have have to do that just itself and thats the workout?
Thanks hope you get to me soon!
REPLY
Andrew
I am 10 weeks into this program and I have not dropped any sets yet. Did I start too light or is
this common among the field?
REPLY
Jason cameron
Hey I'm on week 7 . Some weeks I add 10 lbs and not drop any sets yet so what week did you
get when you drop sets ?
REPLY
Mitchell
Can I throw this 10x3 plan into the program I am already running. Right now I have 5x5 bench in
there but I have stalled for the past two months.
Thank you for the great advice.
REPLY
William
What is a good beginner program? My bench press is about 180lb.
REPLY
Michael
5x5
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Jack
Does this still build muscle?
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Alessandro
Hey,
I'm really interested by this program and I was wondering if I could do this with squats and dead
lifts as well? Get back to me soon!
Thank you
REPLY
JoshEngland
Hi Alessandro,
Sure, I don't see why not.
Hope this helps!
REPLY
Pedro
Can I do 10x3 twice a week, with plenty of rest time in between, instead of just once a week?
REPLY
Mike boyd
I think its different for everyone I get very little challenge doing even 70% of my 1rm is say start
no lower than 75% in my opinion if your goal is strength me personally I have now problem
training 80-85% all the time
REPLY
Joke44
Hi! I have a question for you. In the article you said that, we need to keep the rest between sets
2 minutes or more. Can i increase the rest about 5-6 minutes if needed? Of course it would be
necessary when i will use a weight over 75% of 1 rm.
REPLY
Posted Fri, 04/14/2017 - 15:50 LIKE 5
Mike boyd
No its 2 mins no more! max! This is important I work with 85% give or take this way. You should
be able to do at least 80% w 2 min rest now once u get down to a single triple obviously that's it
REPLY
Bill
After trying this workout a few times I think 70% of your 1rm is going to generate significantly
better results for the intermediate + lifters. My 1rm is 340 to the pound. I could do 20 x 3 of 220
(65% of 340) and not feel like I got in a workout. Now 10 x 3 of 240 sounds like a decent
workout especially if I finished it with an 11th set of amrap of 225 ... Which would probably be
12 at that point . But doing 10 x 3 of 220 and only adding 5 lbs a week sounds like by the time I
drop a set it will be because I got weaker from not getting in a real workout. This either needs to
be 10 x 4 of 65% or 10 x 3 of 70%
REPLY
Andrew
Hey Bill
I’m in agreement with you. 185 at 65% to start off with seemed really easy at 10x3 plus the 90-
120 second rest is a really long time. Then again I’m used to a bodybuilding split with minimal
resting periods. Not giving up yet though, goal is 405lbs!
REPLY
J
Did the program
My starting stats:
BW 94 kg BF: 12%
1RM: 105 kg
After 6 weeks I did a max attempt and was able to do 1 * 110 kg
I ended the program with 3 * 112,5 kg
My BW at the end was 99 kg, BF unknown but I geuss arround 14%
REPLY
Jason Clark
Hi. Just wanted to let you know I love this program. As an intermediate lifter trying to find to
programs to get stronger, could this same program work for my squats as well ? Thanks again.
Jason
REPLY
Posted Tue, 01/27/2015 - 22:17 LIKE 13
Raminderpal Cha...
I m a boxer I want to increase my bench
Can i benefit from this routine while doing a lot of sparring And cardio
REPLY
Greg
my only question is on the bench 10x3 is that just for flat bench or do you have to do incline and
decline to?
REPLY
Ryan
Great dynamic program. Ran in 2 months before fatigue plateau. If you de-load this could be run
longer. I tweaked the accessory lifts a little to suit my preference but the core worked great.
Now I've got the confidence to work a traditional powerlifting periodization program like 5/3/1,
Candito's 6 week, etc.
REPLY
Jack Travels
Hey, Steve im doing this program over again and i was wondering if changing the shoulder
press to the misc strength day and putting heavy squats on friday would be good. Im trying to
get a better squat max since i havent squatted in a while. Thanks.
REPLY
Jack Travels
Just finished the program today. Before I started my last successful bench press was 275 with
various attempts at 280 and 285 but failing at them. I started the program off with a 270 bench
to stay on the safe side. At the end of about 4 months, on my last set of the program I did 275 x
4 instead of going for the 3 reps. I used the bench press calculator on this side and that rounds
up to about 310. So a 40 pound increase in bench over 4 months. I didn't gain that much weight
either maybe 2lbs at the most. Thank you for sharing your knowledge, Steve.
REPLY
Scott
Why drop the number of sets the following week and not just do as many sets of three as you
can? Last week, I completed 8 sets of 300 but yesterday completed 10 sets of 305. I plan to do
10 set of 310 next week.
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Matt Steinruck
I am currently in my 7th week of this program, and I have been doing 3 second pauses at my
sticky point for all my reps. I still have yet to drop any sets, and I wondering if this is a waste if
time. I've always had great lockout strength. So I subbed out close grip with slingshot presses.
Should I quit doing the three second pauses?
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IansterSays
Hmm I've done 4 weeks no problem and started out about 5 lbs higher than my 65% and I havnt
dropped off yet like the example has. Would it be to much to maybe start doing Monday 10x3
bench ,Wednesday 3x3 Close Grip, Friday 10x3 bench , Monday 3x3 close , Wednesday 10x3
and so on. Or maybe 10x3 every Monday, Friday and close on Wednesday. I just finished
smolov jr for benchpress where you benched 4x a week for 3 weeks and the body adapts fairly
well to frequency. Not for an extended amount of time though however. Looks like a good
workout Steve. Thanks for all you do for the fitness community.
REPLY
Ant
Can I do the 10x3, but also add flys, and incline on the same day?
REPLY
James
Just finished 5 months on this program and went from 235 starting to 275 that I just one-rep'd
today. Lifetime best right there (and I was pretty sure I could have done 280). Thanks for the
great workout. I will change it up for about 6 weeks, then hit it again so I can clear 300 by end of
year.
REPLY
Denny
Steve
I've been powerlifting for a a few years, and I'm stuck at a 250-255 bench for a while now.
I have a bench only meet coming up in about 7 weeks , so about 6 weeks of training, What do
you suggest to ramp up in a shorter period . Do I start heavier or take bigger increases , or both?
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old dave
I've followed your articles for some time(not always following them as I do what I do) but this
routine is really well put together and thought out, well done I'm going to use this
REPLY
JR
I am 56, weigh in around 188#'s and it have done 315#'s raw for a one rep max. I am attempting
to drop weight to compete at 181. I have done the typical blast your bench and ladder routines
that have worked well for me but with every few pounds I drop, I seem to be losing a rep. Will
this stabilize my strength? I have a competition in July where I hope to blow away the Illinois
masters record and come close to matching or beating the American record.
REPLY
John m
Hey Steve,
I've been doing the 10x3 sets for flat bench but also for incline and decline all on the same day
for my whole workout... Is this too much or is it ok for me to do this?
REPLY
Alan
I loved this workout! My bench press max went from 240 to 285 in about four and a half
months, thanks Steve!
REPLY
Raminder
Can u suggest any workout routine to increase my punching power in boxing ring
REPLY
Raminder
Hi Steve
I am a boxer and I have to do bench 3 times in a week
My body weight is 217pounds
But my one rep max is only 200
Can u help me that how I can increase it up to 300 or more
REPLY
jeff winland
Steve, I'm trying everything I can do to get answers. I'm 68, 6'1", 235#. I'm an old power lifter
that won't give up. I currently do Zerchers up to 2x300. I still dead lift, with Zercher gm and
seated d/l as assistance. However, for the past several years, I've seen a drastic decline in my
bench. I compensate with reverse grip up to 185#. I did have a complete avulsion of my left
tricep tendon, and followed protocol afterwards. This occurred 4 yrs. ago. I do a lot of arm
work( no problems) as well as lat work. I can't seem to get it going with the bench. My max is
5x155, but no pain. ANY suggestion would be welcomed. Thanks.
REPLY
Vincent
I don't what you mean by bench press shrug.
What is it?
REPLY
Jeff
Worked out regularly 4-5 days a week up until a couple years ago when I started my family. Just
a couple weeks into lifting again and looking for a routine. Would you suggest starting right
away with something like this or do you have any other suggestions on a routine before
starting. Thanks
REPLY
Digital
what about incline bench press?
REPLY
rafael
will do it
REPLY
george
My name is George and Im training athlets the last 35 years. I have people that in resent past
have won olympicworld and europian medals in different
sports,rowing,sailing,volleyball,swimming. I was myself a volleyball player and inspite heavy
injuries,torn ACL on both knees and achilles on one,I can squat 230,Dead lift 240-250 and bench
160,all in kilos and my weight is around 90-95 kilos now.
I have developed a 4 month program that helps u increase strenght,power in a 4 month period,
rapidly,working 5 times per week with out increasing your own weight.
My question, some friends. that I train and me, r looking forward to 200 kilo bench.
3 time per week is not enough to as can u give as an altternative with more working days.
I want a different view on training and we work slow on our moves,different than u suggest. We
can climb from 70-80 kilos on 15 repsX3 setsX45'' rest on week one, to 150-155 max bench in 4
weeks,working once a week on bench press.That means 5 training days on a working period,
The tension is very high,like in a game but we r stuck on our efforts and I would like to see if Ill
do your program,will I get any changes?
REPLY
Matt Griswold
How long should the rest periods be between sets on the 10x3 part roughly? Thanks.
REPLY
Jordan
Are there any replacement exercisizes you would recomend in place of the EZ Skullcrushers?
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Steven
The fact that you think a 60 to 90 pound gain on the bench press per year is a joke speaks
volumes.
REPLY
Jude
You Sir, are a fool.
Tell me how your "genius" workout plan has been working for you and the clients you've
hoodwinked.
REPLY
william
You are full of sit , due.
REPLY
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