The WeighTrainer

Modified "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 8% to your 1-rep maximum in 10 weeks. The breakdown is as follows:

week	workout	sets / %age of 1RM / reps
1	A	1 @ 90 % x 1 2 @ 75 % x 10
1	B	3 @ 60 % x 3
2	A	1 @ 92 % x 1 2 @ 77.5 % x 9
2	B	3 @ 60 % x 3
3	A	1 @ 94 % x 1 2 @ 80 % x 8
3	B	3 @ 60 % x 3
4	A	1 @ 96 % x 1 2 @ 82.5 % x 7
4	B	3 @ 60 % x 3
5	A	1 @ 98 % x 1 2 @ 85 x 6
5	B	3 @ 60 % x 3
6	A	1 @ 100 % x 1 2 @ 87.5 % x 5
6	B	3 @ 60 % x 3
7	A	1 @ 102 % x 1 2 @ 90 % x 4
7	B	3 @ 60 % x 3
8	A	1 @ 104 % x 1 2 @ 92.5 % x 3
8	B	3 @ 60 % x 3
9	A	1 @ 95 % x 2
9	B	rest
10	A	1 @ 100 % x 1 1 @ 104 % x 1 1 @ 108 % x 1