Out of many upper bodyweight training exercises, one that has received the most attention from lifters is, no doubt, a bench press. It improves your upper body strength and also adds mass to your muscles. It is important to be attentive to gain the most benefits during the exercise.
We have an intense and effective 10 sets x 3 reps bench press workout program to increase your strength. It is an intermediate-level training program, so you should not be doing it if you are new to the world of bench press. The program's primary focus is to improve your form and build strength in the muscles.
The training program includes split workout types. It is for 17 weeks, and you have to exercise for three days. The time required per workout is 60 to 75 minutes each day. It is necessary to know here that this workout program is specifically for males. For this workout, the primary equipment you will need is dumbbells, barbell, and a quality adjustable bench.
All those intermediate lifters who want to increase their bench press effectiveness as quickly as possible should follow this workout program. If you follow this workout plan, your current max should be at least 185 pounds. The workout plan has two days of bench press training and one day of strength training.
Related Article: Top 10 Essential Barbell Exercises for Building Muscle and Strength
Bench Press Sets
You should know your repetition maximum before getting started on the bench press. RM is often considered a standard to assess the strength of the individuals. So, to perform this workout, your RM should be above 185 pounds. It will allow you to get the most out of the program and, more importantly, will play a key role in improving your strength capability.
Your primary goal should be to lift more than the amount of weight you can easily lift during week 1. You would be doing 10 sets of 3 reps in each exercise, and for that, the rest between your workouts should be 90 seconds to 120 seconds. Make sure that you do not exceed this resting time limit.
When you feel that you cannot lift more weight and are dropping in sets, rest for at least 120 seconds. If you need more time to rest, feel free to go for that. It is important to focus on your strength and form. With each passing week add 5 pounds to your bar. You need to ensure that you are following the 10 sets x 3 reps routine.
If you cannot complete the reps within the sets, then for the next week, you will be dropping those sets, but you will be adding 5 pounds to the bar each week.
For instance, you can lift 130 pounds in week one, and you managed to complete all sets with 3 reps. But in week two, the exercise was a little tough, and you only did 8 complete sets. In the last two sets, you could not do 3 reps, so in the coming week, you will drop those.
Week 1: 130 pounds x 3/3/3/3/3/3/3/3/3/3
Week 2: 135 pounds x 3/3/3/3/3/3/3/3/2/2
Week 3: 140 pounds x 3/3/3/3/3/3/3/1
Week 4: 145 pounds x 3/3/3/3/3/3/1
Week 5: 150 pounds x 3/3/3/3/3/3
Week 6: 155 pounds x 3/3/3/3/3/2
In week 5, you managed to complete all sets, but in week 6, you did not complete the last set. So in week 7, you will be dropping one more set, but adding 5 pounds weight will be constant. So, the entire program summary for you is here:
- Drop sets if you cannot complete one set in one week.
- Continue to add 5 pounds each week.
- Take 120 seconds of rest if reps are not completed.
Program Summary
- Monday: Bench press 10 x 3 sets
- Wednesday: Strength training
- Friday: Bench press training 10 x 3 sets
Day 1: (Monday)
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10 x 3 Bench Press Training |
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Exercise |
Sets |
Reps |
|
10 |
3 |
|
|
3 |
10 |
|
|
3 |
10 |
|
|
10 |
3 |
|
|
10 |
3 |
|
|
3 |
10 |
|
Day 2: (Wednesday)
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Strength Training |
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Exercises |
Sets |
Reps |
|
3 |
10 |
|
|
3 |
10 |
|
|
3 |
10 |
|
|
3 |
10 |
|
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Day 3: (Friday)
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Bench Press |
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|
Exercise |
Sets |
Reps |
|
3 |
10 |
|
|
3 |
10 |
|
|
3 |
10 |
|
|
3 |
10 |
|
|
3 |
10 |
|
|
5 |
6 |
|
Things to Remember
The exercises that are mentioned in this program require time and attention. You will not be a better performer on the first day of your training. With each passing day, your form will get better, and you will be able to do exercise in a better way. Focus on learning the technique first.
For pull-ups, it is best to follow the reps written here. But, if you feel like doing more sets here, you are free to do that. You should be using a quality pull-up bar that does not break and can support your weight effectively.
While doing deadlifts, you should be starting with a weight that seems acceptable for your body. It is advisable to not load the weight on the barbell beyond your capacity, or else you might not be able to do any set at all.
Remember that if a certain exercise seems extremely easy to you, you must add more weight. Adding more weight will help you lift with some challenges, further assisting in getting the best results.
It is also noteworthy that you should not follow this program if you cut calories from your diet. You will lift weights in the entire program, so your muscles need food and energy to function better and recover from the damage.
If you want to gain more muscle, you also need to pay special attention to your diet. You need to eat more, which is the key to gaining muscle. Choose calorie-dense foods in your diet if you are not a fan of eating so much. With such options, you can easily gain muscle, and food will fulfill your caloric requirements for each day.
The ideal meal planning for this program is
- Calories: > 3500 kcal for underweight people, and 3500 for normal people.
- Proteins: 200 grams each day
- Fats: 30% of total calories
- Carbohydrates: 45 to 50% of total calories
Related Article: Workout Meal Plan According to Professional Athletes for Better Results
Focus on meal preparation and remember to add healthy options to your diet, as your priority should be to stay healthy. Apart from that, you should include supplements to speed up muscle recovery. The supplements will help improve your workout performance as well.
Supplements are also a great way to boost your energy levels. There are no risks associated with the consumption of supplements.
The common supplement that you should be including is whey protein. The supplement will help you to build muscle mass and strength. With that, having a pre-workout supplement before your training will boost your performance. The supplement will also improve your blood circulation, and you will feel more energized to perform the exercise.
Some of the other supplements you can add are:
- Multivitamins to maintain your optimal health and fight infections.
- Fish Oil to provide you with a daily dose of omega 3.
- Intra workout to power up your workouts.
Related Article: Intra Workout Vs. Pre Workout Supplement - Which One is Better for Muscle Growth?
Final Words
You can also add other exercises of your choice after you are done with your lifting sessions. It is necessary to focus on your form to make the most out of your routine. Increase the weight gradually, and feel a stronger and healthier version of yourself.
The food you eat will determine the final results of your program. You should be eating the right food and supplements to see muscle gain. If you want to run this program even after completing the one cycle, you can go for that. With that, you can also add another exercise to train your legs.
