High-intensity Bench Press Training

This is a simple bench program you can follow three times a week that should both grow your muscles and improve your strength. It's believed credit for creating this program may be owed to Professor Ishii Naokata of Japan. Each session consists of three groups of three 10-rep sets done with only 30-second rests between the sets in each group and 3-minute rests after each group. The loads are set to 80%, 60% & 50% of your one-repetition maximum in the first group; 70%, 60% & 50% in the second and 60%, 50% & 40% in the third group.

The program is relatively high-volume, which should promote hypertrophy if you stick rigidly to the rest intervals - in particular the 30-second rests between the sets in each group of three. You'll also be working at your strength limit with the heavier sets.

There's very little time to change weights between sets, so before each session you need to plan exactly how to load the weight plates so that the changes can be as quick as possible. The program will guide you on how best to arrange the weights so you only have to remove plates from the outer end of the bar during each 30-second break. I strongly recommended you follow this loading system so you don't lose intensity through fiddling around changing plates.

You should start off with a conservative estimate of your current bench press maximum and only increase the weight once you're able to complete three successive sessions at the prescribed weights, reps and rest intervals.

  1. What is your name? (This will appear on your program)

  2. Enter the best weight you can currently bench press for one to five reps

    Max reps:

  3. Enter the weight of lightest available plate

  4. Enter the weight of the bar alone

  5. Keep this plan on your computer?