Hello, Fellow Golos! How many of you have always wanted to bench press and get that pumped out chest, but never knew where to start? Well, here is the plan for you. Within a month, you will add at least 30 lbs onto your bench and feel a great deal more confidence as you walk with a chest you have never had before!
I have personally used this program 3 separate occasions and have gained 50 lbs the first time, 35 lbs the second and 45 lbs onto my bench earlier this year! I have never been able to be a member of the "300 club" until this program, using a system of "muscle confusion" to make your muscles grow. Muscle confusion is the principle of constantly changing your workout repitition and strength cycles to confuse your muscles to increase the stimulation and resulting adaptation. While this is said by some to be a myth, I cannot deny the results I have gotten!
Week 1- Getting your muscles warmed up and ready
Begin week one with a 4 day in a row light bench workout. This will get the initial pain out of the way and allow for your body to prepare for the 3 weeks ahead.
Week 1 (for beginners or long rested lifters)
Sunday- Test day- Find out where you are. Find out a weight that you can bench with a comfortable with doing more than one of. After stretching and doing 10 to 15 pushups, you can now test. Use this site to find out where you are at (
Monday- 4 sets of 20 pushups with a 4 minute rest in between (if you can't do 20, do knee pushups, just getting the chest ready is all that is important right now)
Tuesday- Stretch- you are only stretching right now- this is a rest and stretch day to allow your muscle tears to elongate and prepare for the next phase (3 week cycle)
Wednesday- 4 sets of 3 reps of 50% of your max (your bench press max is calculated before you started during Sunday's "Test" day) with a 4 minute rest in between. Use your phone app for your 4 minutes. The resting period is as important as anything in this program going forward)
Thursday- 5 sets of 20 pushups with a 3 1/2 minute rest in between
Friday-Sunday - Do NOTHING with your bench (you can do a light cardio/legs, back workout, but make sure to do NO chest, and no upper body at all on Sunday)
Now you are ready to start the weeks of hell! Note: for days with 10,8,6,4 and 2's, you will start low and increase your reps 10% weight with each set. With Days with 15 reps and 1 minute rest (you'll wanna start very low weight), you drop ten pounds off after each set. 3 rep days, it's the same amount of weight, which you can complete 3 reps for 5 sets (about 70% of your max).
After each workout, including week one, within an hour of your workout, drink a protein shake or protein rich foods. For inexperienced workout folks, 2 hours is your protein synthesis window, which is the time after a workout where protein is absorbed at a higher rate than any other time.
Well, folks, that's all there is to it!
Let me know how you do and I guarantee you will thank me if you stick with it.