Bench Press Routine

WEEKS 1-4 (TWO - THREE TIMES PER WEEK)
(MONDAY - WEDNESDAY) OR (MONDAY - WEDNESDAY - FRIDAY)

Week 1 — 8 SETS X 6 REPS 60% of 1 rep max

Week 2 — 8 SETS X 6 REPS 62.5%

Week 3 — 8 SETS X 6 REPS 65%

Week 4 — 8 SETS X 6 REPS 67.5%

*These should be speed reps without pause. Keep rest times between sets relatively short. 90 seconds should be sufficient.

WEEKS 5-8 (TWO - THREE TIMES PER WEEK)
(MONDAY - WEDNESDAY) OR (MONDAY - WEDNESDAY - FRIDAY)

Week 1
Day 1 5 SETS X 4 REPS 60% (speed reps)
Day 2 1-2 SETS X 1 REP 80%
If Day 3 repeat Day 1

Week 2
Day 1 — 5 SETS X 4 REPS 62.5% (speed reps)
Day 2 — 1-2 SETS X 1 REP 85%
If Day 3 repeat Day 1

Week 3
Day 1 — 5 SETS X 4 REPS 65% (speed reps)
Day 2 — 1-2 SETS X 1 REP 90%
If Day 3 repeat Day 1

Week 4
Day 1 — 5 SETS X 4 REPS 67.5% (speed reps)
Day 2 — 1-2 SETS X 1 REP 90%
If Day 3 repeat Day 1

On the 9th week take day 1 off and find a new 1 rep max on day 2. You can repeat this cycle or try a new workout at the beginning of the next week. If you completed this going only twice a week, I would recommend trying it 3 times per week before trying a new workout.