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4-Week Bench Press Pyramid Program

This document outlines an 8-week bench press pyramid program. Each week focuses on increasing the weight and decreasing the reps of bench press variations. Auxiliary exercises like overhead press and isolation work are also included each session to support bench press gains. The program culminates in testing 1 rep max strength in week 8.

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Mikayla VonLangen
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591 views20 pages

4-Week Bench Press Pyramid Program

This document outlines an 8-week bench press pyramid program. Each week focuses on increasing the weight and decreasing the reps of bench press variations. Auxiliary exercises like overhead press and isolation work are also included each session to support bench press gains. The program culminates in testing 1 rep max strength in week 8.

Uploaded by

Mikayla VonLangen
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd

4-Week Bench Pyramid Program

Day 1 Day 2

Bench Press - 3 x 3 @ 70% Bench Press - 3 x 3 @ 70%


Slingshot Close Grip Bench Press - 3 x 8 Overhead Press - 3 x 6
Week 1
Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20
Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20

Bench Press - 3 x 1 @ 87.5% Bench Press - 3 x 3 @ 75%


Bench Press - 3 x 3 @ 75% Low Pin Press - 3 x 6
Week 2
Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20
Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20

Bench Press - 3 x 1 @ 90% Bench Press - 3 x 3 @ 80%


Bench Press - 3 x 3 @ 80% Slingshot Close Grip Bench Press - 3 x 12
Week 3
Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20
Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20

Bench Press - 10 x 3 @ 85% Bench Press - 5RM


Week 4
Slingshot Close Grip Bench Press - AMRAPOverhead Press - Slingshot AMRAP
Day 3 Day 4

Bench Press - 3 x 3 @ 70% Bench Press - 3 x 3 @ 75%


Slingshot Close Grip Bench Press - 3 x 6Overhead Press - 3 x 3
Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20
Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20

Bench Press - 3 x 3 @ 75% Bench Press - 3 x 3 @ 80%


High Pin Press - 3 x 6 Low Pin Press - 3 x 3
Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20
Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20

Bench Press - 3 x 3 @ 80% Bench Press - 3 x 3 @ 85%


Overhead Press - 3 x 12 Slingshot Close Grip Bench Press - 3 x 10
Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20
Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20

Rest Rest
Day 5 Day 6

Bench Press - 3 x 3 @ 75%


Slingshot Close Grip Bench Press - 3 x 3
Rest
Isolation Exercise - 3 x 20
Isolation Exercise - 3 x 20

Bench Press - 3 x 3 @ 80%


High Pin Press - 3 x 3
Rest
Isolation Exercise - 3 x 20
Isolation Exercise - 3 x 20

High Pin Press - 3 x 12 @ 105%


Isolation Exercise - 1 x 20 Rest
Isolation Exercise - 1 x 20

Rest MAX OUT


Day 7

Rest

Rest

Rest

Rest
6-Week Bench Pyramid Program
Day 1 Day 2

Bench Press - 3 x 3 @ 70% Bench Press - 3 x 3 @ 70%


Slingshot Close Grip Bench Press - 3 x 8 Overhead Press - 3 x 6
Week 1
Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20
Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20

Bench Press - 3 x 1 @ 87.5% Bench Press - 3 x 3 @ 75%


Bench Press - 3 x 3 @ 75% Low Pin Press - 3 x 6
Week 2
Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20
Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20

Bench Press - 3 x 1 @ 90% Bench Press - 3 x 3 @ 80%


Bench Press - 3 x 3 @ 80% Slingshot Close Grip Bench Press - 3 x 12
Week 3
Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20
Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20

Bench Press - 10 x 3 @ 85%


Week 4 Rest
Slingshot Close Grip Bench Press - AMRAP

Bench Press - 3 x 3 @ 90%


Week 5 Isolation Exercise - 1 x 20 Rest
Isolation Exercise - 1 x 20

High Pin Bench Press - 3 x 3 @ 105%


Week 6 Isolation Exercise - 1 x 20 Rest
Isolation Exercise - 1 x 20
Day 3 Day 4

Bench Press - 3 x 3 @ 70% Bench Press - 3 x 3 @ 70%


Slingshot Close Grip Bench Press - 3 x 6Overhead Press - 3 x 3
Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20
Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20

Bench Press - 3 x 3 @ 75% Bench Press - 3 x 3 @ 75%


High Pin Press - 3 x 6 Low Pin Press - 3 x 3
Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20
Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20

Bench Press - 3 x 3 @ 80% Bench Press - 3 x 3 @ 80%


Overhead Press - 3 x 12 Slingshot Close Grip Bench Press - 3 x 10
Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20
Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20

Bench Press - 10 x 3 @ 85%


Rest
Overhead Press - AMRAP

Bench Press - 5RM


Bench Press - 5 x 3 @ 85%
Rest
Isolation Exercise - 1 x 20
Isolation Exercise - 1 x 20

Rest Rest
Day 5 Day 6

Bench Press - 3 x 3 @ 70%


Slingshot Close Grip Bench Press - 3 x 3
Rest
Isolation Exercise - 3 x 20
Isolation Exercise - 3 x 20

Bench Press - 3 x 3 @ 75%


High Pin Press - 3 x 3
Rest
Isolation Exercise - 3 x 20
Isolation Exercise - 3 x 20

Bench Press - 3 x 3 @ 80%


Overhead Press - 3 x 10
Rest
Isolation Exercise - 3 x 20
Isolation Exercise - 3 x 20

Rest Rest

Rest Rest

Rest MAX OUT


Day 7

Rest

Rest

Rest

Rest

Rest

Rest
8-Week Bench Pyramid Program
Day 1 Day 2

Bench Press - 3 x 3 @ 70% Bench Press - 3 x 3 @ 70%


Slingshot Close Grip Bench Press - 3 x 8 Overhead Press - 3 x 6
Week 1
Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20
Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20

Bench Press - 3 x 1 @ 87.5% Bench Press - 3 x 3 @ 75%


Bench Press - 3 x 3 @ 75% Low Pin Press - 3 x 6
Week 2
Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20
Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20

Bench Press - 3 x 1 @ 90% Bench Press - 3 x 3 @ 80%


Bench Press - 3 x 3 @ 80% Slingshot Close Grip Bench Press - 3 x 12
Week 3
Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20
Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20

Bench Press - 10 x 3 @ 85%


Week 4 Rest
Slingshot Close Grip Bench Press - AMRAP

Bench Press - 3 x 1 @ 90% Bench Press - 3 x 3 @ 80%


Bench Press - 5 x 3 @ 80% Slingshot Close Grip Bench Press - 3 x 8
Week 5
Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20
Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20

Bench Press - 3 x 1 @ 92.5% Bench Press - 3 x 3 @ 82.5%


Bench Press - 5 x 1 @ 87.5% Slingshot Close Grip Bench Press - 3 x 6
Week 6
Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20
Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20

Bench Press - 3 x 3 @ 90%


Week 7 Isolation Exercise - 1 x 20 Rest
Isolation Exercise - 1 x 20

High Pin Bench Press - 3 x 3 @ 105%


Week 8 Isolation Exercise - 1 x 20 Rest
Isolation Exercise - 1 x 20
Day 3 Day 4

Bench Press - 3 x 3 @ 70% Bench Press - 3 x 3 @ 70%


Slingshot Close Grip Bench Press - 3 x 6Overhead Press - 3 x 3
Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20
Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20

Bench Press - 3 x 3 @ 75% Bench Press - 3 x 3 @ 75%


High Pin Press - 3 x 6 Low Pin Press - 3 x 3
Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20
Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20

Bench Press - 3 x 3 @ 80% Bench Press - 3 x 3 @ 80%


Overhead Press - 3 x 12 Slingshot Close Grip Bench Press - 3 x 10
Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20
Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20

Bench Press - 10 x 3 @ 85%


Rest
Overhead Press - AMRAP

High Pin Press - 3 x 3 @ 100%


Rest Isolation Exercise - 1 x 20
Isolation Exercise - 1 x 20

Bench Press - 3 x 3 @ 82.5%


Slingshot Close Grip Bench Press - 3 x 6
Rest
Isolation Exercise - 3 x 20
Isolation Exercise - 3 x 20

Bench Press - 5RM


Bench Press - 5 x 3 @ 85%
Rest
Isolation Exercise - 1 x 20
Isolation Exercise - 1 x 20

Rest Rest
Day 5 Day 6

Bench Press - 3 x 3 @ 70%


Slingshot Close Grip Bench Press - 3 x 3
Rest
Isolation Exercise - 3 x 20
Isolation Exercise - 3 x 20

Bench Press - 3 x 3 @ 75%


High Pin Press - 3 x 3
Rest
Isolation Exercise - 3 x 20
Isolation Exercise - 3 x 20

Bench Press - 3 x 3 @ 80%


Overhead Press - 3 x 10
Rest
Isolation Exercise - 3 x 20
Isolation Exercise - 3 x 20

Rest Rest

Bench Press - 3 x 3 @ 80%


Overhead Press - 3 x 8
Rest
Isolation Exercise - 3 x 20
Isolation Exercise - 3 x 20

Bench Press - 3 x 3 @ 82.5%


Overhead Press - 3 x 6
Rest
Isolation Exercise - 3 x 20
Isolation Exercise - 3 x 20

Rest Rest

Rest MAX OUT


Day 7

Rest

Rest

Rest

Rest

Rest

Rest

Rest

Rest
10-Week Bench Pyramid Program
Day 1 Day 2

Bench Press - 3 x 3 @ 70% Bench Press - 3 x 3 @ 70%


Slingshot Close Grip Bench Press - 3 x 8 Overhead Press - 3 x 6
Week 1
Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20
Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20

Bench Press - 5 x 3 @ 70% Bench Press - 5 x 3 @ 70%


Slingshot Close Grip Bench Press - 3 x 8 Overhead Press - 3 x 6
Week 2
Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20
Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20

Bench Press - 3 x 1 @ 87.5% Bench Press - 3 x 3 @ 75%


Bench Press - 3 x 3 @ 75% Low Pin Press - 3 x 6
Week 3
Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20
Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20

Bench Press - 5 x 3 @ 75% Bench Press - 5 x 3 @ 75%


Slingshot Close Grip Bench Press - 3 x 8 Overhead Press - 3 x 6
Week 4
Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20
Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20

Bench Press - 3 x 1 @ 90% Bench Press - 3 x 3 @ 80%


Bench Press - 3 x 3 @ 80% Slingshot Close Grip Bench Press - 3 x 12
Week 5
Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20
Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20

Bench Press - 10 x 3 @ 85%


Week 6 Rest
Slingshot Close Grip Bench Press - AMRAP

Bench Press - 3 x 1 @ 92.5% Bench Press - 3 x 3 @ 85%


Week 7 Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20
Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20

Bench Press - 10 x 3 @ 85%


Week 8 Rest
Slingshot Close Grip Bench Press - AMRAP
Bench Press - 10 x 3 @ 85%
Week 8 Rest
Slingshot Close Grip Bench Press - AMRAP

Bench Press - 3 x 3 @ 90%


Week 9 Isolation Exercise - 1 x 20 Rest
Isolation Exercise - 1 x 20

High Pin Bench Press - 3 x 3 @ 105%


Week 10 Isolation Exercise - 1 x 20 Rest
Isolation Exercise - 1 x 20
Day 3 Day 4

Bench Press - 3 x 3 @ 70% Bench Press - 3 x 3 @ 70%


Slingshot Close Grip Bench Press - 3 x 6Overhead Press - 3 x 3
Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20
Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20

Bench Press - 5 x 3 @ 70% Bench Press - 5 x 3 @ 70%


Slingshot Close Grip Bench Press - 3 x 6Overhead Press - 3 x 3
Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20
Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20

Bench Press - 3 x 3 @ 75% Bench Press - 3 x 3 @ 75%


High Pin Press - 3 x 6 Low Pin Press - 3 x 3
Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20
Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20

Bench Press - 5 x 3 @ 75% Bench Press - 3 x 3 @ 70%


Slingshot Close Grip Bench Press - 3 x 6Overhead Press - 3 x 3
Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20
Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20

Bench Press - 3 x 3 @ 80% Bench Press - 3 x 3 @ 80%


Overhead Press - 3 x 12 Slingshot Close Grip Bench Press - 3 x 10
Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20
Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20

Bench Press - 10 x 3 @ 85%


Rest
Overhead Press - AMRAP

Bench Press - 3 x 3 @ 85%


Rest Isolation Exercise - 3 x 20
Isolation Exercise - 3 x 20

Bench Press - 10 x 3 @ 85%


Rest
Overhead Press - AMRAP
Bench Press - 10 x 3 @ 85%
Rest
Overhead Press - AMRAP

Bench Press - 5RM


Bench Press - 5 x 3 @ 85%
Rest
Isolation Exercise - 1 x 20
Isolation Exercise - 1 x 20

Rest Rest
Day 5 Day 6

Bench Press - 3 x 3 @ 70%


Slingshot Close Grip Bench Press - 3 x 3
Rest
Isolation Exercise - 3 x 20
Isolation Exercise - 3 x 20

Bench Press - 5 x 3 @ 70%


Slingshot Close Grip Bench Press - 3 x 3
Isolation Exercise - 3 x 20
Isolation Exercise - 3 x 20

Bench Press - 3 x 3 @ 75%


High Pin Press - 3 x 3
Rest
Isolation Exercise - 3 x 20
Isolation Exercise - 3 x 20

Bench Press - 3 x 3 @ 70%


Slingshot Close Grip Bench Press - 3 x 3
Rest
Isolation Exercise - 3 x 20
Isolation Exercise - 3 x 20

Bench Press - 3 x 3 @ 80%


Overhead Press - 3 x 10
Rest
Isolation Exercise - 3 x 20
Isolation Exercise - 3 x 20

Rest Rest

Bench Press - 3 x 3 @ 85%


Isolation Exercise - 3 x 20 Rest
Isolation Exercise - 3 x 20

Rest Rest
Rest Rest

Rest Rest

Rest MAX OUT


Day 7

Rest

Rest

Rest

Rest

Rest

Rest

Rest
Rest

Rest

Rest

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