The WeighTrainer

Ken Lain's "Matrix" Bench Press Program Overview

The program contains two workouts per week: Workout A is a 'heavy' day and Workout B is a 'light' day. The routine is designed to add 10% to your 1 rep maximum in 10 weeks. The breakdown is as follows:

week	workout	sets / %age of 1RM / reps
1	A	1 @ 98 % x 1 3 @ 55 % x 10
1	B	3 @ 44 % x 10
2	A	1 @ 99 % x 1 3 @ 60 % x 9
2	B	3 @ 48 % x 9
3	A	1 @ 100 % x 1 3 @ 65 % x 8
3	B	3 @ 52 % x 8
4	A	1 @ 101 % x 1 3 @ 70 % x 7
4	B	3 @ 56 % x 7
5	A	1 @ 102 % x 1 3 @ 75 % x 6
5	B	3 @ 60 % x 6
6	A	1 @ 103 % x 1 3 @ 80 % x 5
6	B	3 @ 64 % x 5
7	A	1 @ 104 % x 1 2 @ 85 % x 4
7	B	2 @ 68 % x 4
8	A	1 @ 105 % x 1 2 @ 90 % x 3
8	B	2 @ 72 % x 3
9	A	1 @ 95 % x 2
9	B	1 @ 76 % x 2
10	A	1 @ 110 % x 1