18 Week Bench Press Peaking Cycle

This peaking cycle will be performed one day per week. You must know your max (or approximate max) before starting. If you are unsure, run a test day and then take a complete week away from bench press training before starting this program.

Here is your weekly bench press work:

• Week 1 - 8 sets x 8 reps @ 55% of your one rep max (1RM)
• Week 2 - 5 sets @ 80% of 1RM...5, 5, 5, 5, 5 reps
• Week 3 - 7 sets x 7 reps @ 60% of your 1RM
• Week 4 - 5 sets @ 82.5% of 1RM...4, 5, 5, 5, 5 reps
• Week 5 - 6 sets x 6 reps @ 65% of your 1RM
• Week 6 - 5 sets @ 85% of 1RM...3, 4, 5, 5, 5 reps
• Week 7 - 5 sets x 5 reps @ 70 of your 1RM
• Week 8 - 5 sets @ 87.5% of 1RM...2, 3, 4, 5, 5 reps
• Week 9 - 5 sets x max reps @ 75% of your 1RM
• Week 10 - 5 sets @ 90% of 1RM...1, 2, 3, 4, 5 reps
• Week 11 - 5 sets x max reps @ 80% of your 1RM
• Week 12 - 4 sets @ 92.5%of 1RM...1, 2, 3, 4 reps
• Week 13 - 4 sets x max reps @ 85% of your 1RM
• Week 14 - 4 sets @ 95% of 1RM...1, 2, 3, 4 reps
• Week 15 - 4 sets x max reps @ 90% of your 1RM
• Week 16 - 3 sets @ 97.5% of 1RM...1, 2, 3 reps
• Week 17 - 3 sets x max reps @ 90% of your 1RM
• Week 18 - Test your new one rep max

If you can't perform all the reps per set, don't sweat it. Do your best, and perform as many as possible. Missing a rep here or there doesn't mean the program isn't working.

Bench Press Workout
Peaking Cycle
Exercise	Sets	Reps
Bench Press		See above
Dumbbell Bench Press	3	10
Close Grip Incline Bench Press	4	6-8
Skullcrushers	4	8-12
Rope Cable Tricep Extensions	4	10-15