Benchy

Strength

3 weeks / 3 days per week

Experimenting with increasing bench frequency, with limited time at 3 days a week.

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Week 1

Day 1

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Supplemental
5 x 5 reps

Hack Press (Machine plate loaded)

Assistance
5 x 10 reps

Curl (Dumbbell)

Assistance
5 x 10 reps

Decline Sit-up

Assistance
5 x 10 reps

Straight Leg Deadlift (Dumbbell)

Assistance
5 x 10 reps

Day 2

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Squat

Supplemental
5 x 5 reps

Bench Press

Supplemental

10 x 30%

10 x 40%

10 x 50%

10 x 50%

10 x 50%

Bent-over Row (Barbell)

Assistance
5 x 5 reps

Triceps Extension (Cable)

Assistance
5 x 10 reps

Day 3

Press

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Supplemental
5 x 5 reps

Hack Press (Machine plate loaded)

Assistance
5 x 10 reps

Curl (Dumbbell)

Assistance
5 x 10 reps

Hanging Leg Raise

Assistance
5 x 10 reps

Straight Leg Deadlift (Dumbbell)

Assistance
5 x 10 reps

Week 2

Day 1

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Bench Press

Supplemental
5 x 5 reps

Hack Press (Machine plate loaded)

Assistance
5 x 10 reps

Curl (Dumbbell)

Assistance
5 x 10 reps

Decline Sit-up

Assistance
5 x 10 reps

Straight Leg Deadlift (Dumbbell)

Assistance
5 x 10 reps

Day 2

Squat

Main

3 x 70%

3 x 80%

3 x 90%

Squat

Supplemental
5 x 5 reps

Bench Press

Supplemental

10 x 30%

10 x 40%

10 x 50%

10 x 50%

10 x 50%

Bent-over Row (Barbell)

Assistance
5 x 5 reps

Triceps Extension (Cable)

Assistance
5 x 10 reps

Day 3

Press

Main

3 x 70%

3 x 80%

3 x 90%

Bench Press

Supplemental
5 x 5 reps

Hack Press (Machine plate loaded)

Assistance
5 x 10 reps

Curl (Dumbbell)

Assistance
5 x 10 reps

Hanging Leg Raise

Assistance
5 x 10 reps

Straight Leg Deadlift (Dumbbell)

Assistance
5 x 10 reps

Week 3

Day 1

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

Bench Press

Supplemental
5 x 5 reps

Hack Press (Machine plate loaded)

Assistance
5 x 10 reps

Curl (Dumbbell)

Assistance
5 x 10 reps

Decline Sit-up

Assistance
5 x 10 reps

Straight Leg Deadlift (Dumbbell)

Assistance
5 x 10 reps

Day 2

Squat

Main

5 x 75%

3 x 85%

1 x 95%

Squat

Supplemental
5 x 5 reps

Bench Press

Supplemental

10 x 30%

10 x 40%

10 x 50%

10 x 50%

10 x 50%

Bent-over Row (Barbell)

Assistance
5 x 5 reps

Triceps Extension (Cable)

Assistance
5 x 10 reps

Day 3

Press

Main

5 x 75%

3 x 85%

1 x 95%

Bench Press

Supplemental
5 x 5 reps

Hack Press (Machine plate loaded)

Assistance
5 x 10 reps

Curl (Dumbbell)

Assistance
5 x 10 reps

Hanging Leg Raise

Assistance
5 x 10 reps

Straight Leg Deadlift (Dumbbell)

Assistance
5 x 10 reps

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