Increase Your Max! Bench Your Body Weight!
Grab a spotter and figure out the maximum amount you can bench once while maintaining good form – that is, your one-rep max. Once you know it, compute the weight you need to be lifting each week by multiplying your one-rep max by the percentages in the table below. – Gabe Valencia, owner of Focus Integrated Fitness
Week 1
3 sets of 10
55% 1-rep max
Week 2
2 sets of 9
60% 1-rep max
Week 3
3 sets of 8
65% 1-rep max
Week 4
3 sets of 7
70% 1-rep max
Week 5
3 sets of 6
75% 1-rep max
Week 6
3 sets of 5
80% 1-rep max
Week 7
3 sets of 4
85% 1-rep max
Week 8
3 sets of 3
90% 1-rep max
Week 9
3 sets of 2
95% 1-rep max
Week 10
3 sets of 1
100% 1-rep max
