Doug Heath Bench Press Routine

**This cycle is based on a lifter whose max is 300lbs.

**(ex. your max divided by 300 equal your percentage that you use to multiply your poundages)

Week 1/Day 1

Bench Press 45*10; 95*5; 135*3; 185*1; 200*5

Day 2

Close-Grip Bench Press 45*10; 95/5; 135/3; 185/1; 180/5

Week 2/Day 1

Bench Press 45*10; 95*5; 135*3; 185*1; 210*5

Day 2

Close-Grip Bench Press 45*10; 95/5; 135/3; 185/1; 190/5

Week 3/Day 1

Bench Press 45*10; 95*5; 135*3; 185*1; 220*5

Day 2

Close-Grip Bench Press 45*10; 95/5; 135/3; 185/1; 200/5

Week 4/Day 1

Bench Press 45*10; 95*5; 135*3; 185*1; 230*3

Day 2

Close-Grip Bench Press 45*10; 95/5; 135/3; 185/1; 210/3

Week 5/Day 1

Bench Press 45*10; 95*5; 135*3; 185*1; 240*3

Day 2

Close-Grip Bench Press 45*10; 95/5; 135/3; 185/1; 220/3

Week 6/Day 1

Bench Press 45*10; 95*5; 135*3; 185*1; 225*1; 250*3

Day 2

Close-Grip Bench Press 45*10; 95/5; 135/3; 185/1; 225/1; 230/3

Week 7/Day 1

Bench Press 45*10; 95*5; 135*3; 185*1; 225*1; 260*2

Day 2

Close-Grip Bench Press 45*10; 95/5; 135/3; 185/1; 225/1; 240/2

Week 8/Day 1

Bench Press 45*10; 95*5; 135*3; 185*1; 225*1; 270*2

Day 2

Close-Grip Bench Press 45*10; 95/5; 135/3; 185/1; 225/1; 240/2

Week 9/Day 1(no assistance work wks 9 & 10)

Bench Press 45*10; 95*5; 135*3; 185*1; 225*1; 255/1; (w/ bp shirt)290*1

Day 2

Bench Press(contest grip) 45*10; 95/5; 135/3; 185/1; 225/1; 255/1; 300/1

Week 10/Day 1

Bench Press(contest grip) 45*10; 95*5; 135*3; 185*1; 225*1; 255/1; (w/ bp shirt)310*1

Day 2

Rest for Contest

Assistance Exercises

Day 1

Weighted Push-ups 5*5 for the first 4 weeks; 5*3 for the next four
Decline Press 3*8 for the first four weeks; 3*5 for the next four weeks
Seated Dumbbell Press 2*12 for the first four weeks; 2*10 for the next two weeks; 2*8 for the next two weeks; 2*6 for the next two weeks
Front Delt Plate Raise 2*12 for the first two weeks; 2*10 for the next two weeks; 2*8 for the next two weeks; 2*6 for the next two weeks Day 2 Decline Press 3*5 for the first 4 weeks; 3*3 for the next four weeks
Incline Press 3*6
One-Arm Tricep Press 2*10

Contest Warmups

45/10; 95/5; 135/3; 185/1; 225/1; 255/1

Contest Attempts

1st 285
2nd 305
Final 315

Doug Heath
1428 Chelmsford Court
Columbus, Ohio 43229