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Bill Kazmaier's 10-Week Bench Program

The document outlines a 10 week strength training program focused on increasing bench press strength. Each week consists of a light day and a heavy day. Over the course of the 10 weeks, the lifter steadily increases the weight used for regular bench presses and assistance exercises on both light and heavy days. By week 10, the lifter can bench press 635 pounds for 3 reps on their heavy day, demonstrating significant strength gains over the 2.5 month period.

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bernard_heinrich
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884 views2 pages

Bill Kazmaier's 10-Week Bench Program

The document outlines a 10 week strength training program focused on increasing bench press strength. Each week consists of a light day and a heavy day. Over the course of the 10 weeks, the lifter steadily increases the weight used for regular bench presses and assistance exercises on both light and heavy days. By week 10, the lifter can bench press 635 pounds for 3 reps on their heavy day, demonstrating significant strength gains over the 2.5 month period.

Uploaded by

bernard_heinrich
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as TXT, PDF, TXT or read online on Scribd
  • Week 1 Workout Plan
  • Week 8 Workout Plan

Week 1:

Light Day: Regular bench presses, 225/10, 315/10, 410/3/15. Narrow and wide bench
presses, 350/3/10. Dumbbell presses, 100/3/10. Front raises, 75/3/10. Lateral
raises, 75/3/10. Modified triceps presses, 300/4/15. Decline triceps presses,
335/3/15.

Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 435/3/15 (wow). Narrow
and wide bench presses, 375/3/10. Assistance work same as my light day.

Week 2:

Light Day: Regular bench presses, 225/10, 315/10, 420/3/15. Narrow and wide bench
presses, 360/3/10. Deltoid work same as week one. Modified triceps presses,
310/4/15. Decline triceps presses, 345/3/15.

Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 455/3/10. Narrow and wide
bench presses, 385/3/10. Assistance work same as my light day.

Week 3:

Light Day: Regular bench presses, 225/10, 315/10, 430/3/12. Narrow and wide bench
presses, 400/3/10. Dumbbell presses, 100/3/10. Front raises, 75/3/10. Lateral
raises, 75/3/10. Modified triceps presses, 320/4/15. Decline presses, 355/4/10.

Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 480/3/8. Narrow and wide
bench presses, 400/3/10. Assistance work same as my light day.

Week 4:

Light Day: Regular bench presses, 225/10, 315/10, 440/3/12. Narrow and wide bench
presses, 380/3/10. Dumbbell presses, Front and Lateral raises, same as week 3.
Modified triceps presses, 330/4/15. Decline triceps presses, 365/4/10.

Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 500/3/8. Narrow and wide
bench presses, 410/3/10. Assistance work same as my light day.

Week 5:

Light Day: Regular bench presses, 225/10, 315/10, 405/10, 450/3/10. Narrow and wide
bench presses, 390/3/10. Dumbbell presses, 110/3/10. Front and Lateral raises,
85/3/10. Modified triceps presses, 340/3/15. Decline triceps presses, 375/4/10.

Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 495/10, 525/5/5. Narrow
and wide bench presses, 420/3/10. Assistance work same as my light day.

Week 6:

Light Day: Regular bench presses, 225/10, 315/10, 405/10, 460/3/10. Narrow and wide
bench presses, 400/3/10. Dumbbell presses, Front and Lateral raises, same as week
5. Modified triceps presses, 350/4/15, Decline triceps presses, 350/4/10.

Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 495/8, 545/4/5. Narrow
and wide bench presses, 430/3/10. Assistance work same as my light day.

Week 7:

Light Day: Regular bench presses, 225/10, 315/10, 405/10, 470/3/8. Narrow and wide
bench presses, 410/3/10. Dumbbell presses, 120/3/10. Front & Lateral Raises,
85/3/10. Modified triceps presses, 370/5/10. Decline triceps presses, 395/4/10.

Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 495/8, 540/5, 570/3/5.
Narrow and wide bench presses, 440/3/10. Assistance work same as my light day.

Week 8:

Light Day: Regular bench presses, 225/10, 315/10, 405/10, 480/3/8. Narrow and wide
bench presses, 420/3/10. Dumbbell presses, Front and Lateral raises, same as week
7. Modified triceps presses, 380/5/10. Decline triceps presses, 405/4/10.

Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 495/8, 570/5, 590/3/3.
Narrow and wide bench presses, 450/3/10. Assistance work same as my light day.

Week 9:

Light Day: Regular bench presses, 225/10, 315/10, 405/10, 490/3/6. Narrow and wide
bench presses, 430/3/8. Dumbbell presses, 130/3/10, Front and Lateral raises,
95/3/10. Modified triceps presses, 390/5/10, Decline triceps presses, 415/4/8.

Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 495/8, 570/5, 610/2/3.
Narrow and wide bench presses, 465/3/10. Assistance work same as my light day.

Week 10:

Light Day: Regular bench presses, 225/10, 315/10, 405/10, 500/3/6. Narrow and wide
bench presses, 440/3/8. Dumbbell presses, Front and Lateral Raises, same as week 9.
Modified triceps presses, 400/5/10. Decline triceps presses, 425/4/8.

Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 495/8, 550/5, 590/5,
635/3. Narrow and wide bench presses, 475/3/10. Assistance work same as my light
day.

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