This summer, I set myself a series of personal challenges, and one that had been looming for a while was bench pressing 100 kg. It wasn’t about breaking records or impressing anyone – this was about personal growth, resilience, and proving to myself what I could achieve with dedication.
On September 16, 2024, I finally hit that milestone, pushing out 2 solid reps with 100 kg on the bar. It was tough, and I had my doubts along the way, but steady progress and consistent training made it possible.
The journey wasn’t just about the numbers. It taught me patience, focus, and the power of small improvements over time. There’s always more to aim for, but for now, I’m content with this achievement.
Here’s the training plan that helped me achieve this goal:
Week 1-2: Foundation Phase
Focus: Build a solid foundation, work on technique, and prepare your body for heavier loads.
Day 1: Heavy Bench Press Day
- Bench Press: 4 sets of 5 reps (use a weight that is challenging but allows for proper form)
- Incline Bench Press: 3 sets of 8 reps
- Dumbbell Flyes: 3 sets of 10 reps
- Tricep Dips: 3 sets of 10 reps
- Overhead Tricep Extension: 3 sets of 12 reps
Day 2: Supporting Muscle Groups
- Pull-Ups: 3 sets to failure
- Bent Over Rows: 4 sets of 8 reps
- Seated Dumbbell Shoulder Press: 3 sets of 10 reps
- Lateral Raises: 3 sets of 12 reps
- Face Pulls: 3 sets of 15 reps
Day 3: Volume Bench Press Day
- Bench Press: 4 sets of 8 reps (lighter weight, focus on form)
- Close-Grip Bench Press: 3 sets of 10 reps
- Chest Press Machine: 3 sets of 12 reps
- Skull Crushers: 3 sets of 10 reps
- Cable Tricep Pushdowns: 3 sets of 12 reps
Week 3-4: Progressive Overload Phase
Focus: Increase the weight and intensity while maintaining proper form.
Day 1: Heavy Bench Press Day
- Bench Press: 4 sets of 4 reps (increase weight)
- Incline Bench Press: 3 sets of 6 reps
- Dumbbell Flyes: 3 sets of 8 reps
- Tricep Dips: 3 sets of 8 reps (add weight if needed)
- Overhead Tricep Extension: 3 sets of 10 reps
Day 2: Supporting Muscle Groups
- Pull-Ups: 3 sets to failure
- Bent Over Rows: 4 sets of 6 reps
- Seated Dumbbell Shoulder Press: 3 sets of 8 reps
- Lateral Raises: 3 sets of 10 reps
- Face Pulls: 3 sets of 12 reps
Day 3: Volume Bench Press Day
- Bench Press: 4 sets of 6 reps (increase weight)
- Close-Grip Bench Press: 3 sets of 8 reps
- Chest Press Machine: 3 sets of 10 reps
- Skull Crushers: 3 sets of 8 reps
- Cable Tricep Pushdowns: 3 sets of 10 reps
Week 5-6: Strength and Power Phase
Focus: Increase strength and power output.
Day 1: Heavy Bench Press Day
- Bench Press: 5 sets of 3 reps (increase weight)
- Incline Bench Press: 3 sets of 5 reps
- Dumbbell Flyes: 3 sets of 6 reps
- Tricep Dips: 3 sets of 6 reps (add weight) -Overhead Tricep Extension: 3 sets of 8 reps
Day 2: Supporting Muscle Groups
- Pull-Ups: 4 sets to failure
- Bent Over Rows: 4 sets of 5 reps
- Seated Dumbbell Shoulder Press: 4 sets of 6 reps
- Lateral Raises: 4 sets of 8 reps
- Face Pulls: 4 sets of 10 reps
Day 3: Volume Bench Press Day
- Bench Press: 5 sets of 5 reps (increase weight)
- Close-Grip Bench Press: 4 sets of 6 reps
- Chest Press Machine: 4 sets of 8 reps
- Skull Crushers: 4 sets of 6 reps
- Cable Tricep Pushdowns: 4 sets of 8 reps
Week 7-8: Peak Phase
Focus: Maximize your bench press strength for a peak lift.
Day 1: Heavy Bench Press Day
- Bench Press: 5 sets of 2 reps (increase weight)
- Incline Bench Press: 3 sets of 3 reps
- Dumbbell Flyes: 3 sets of 4 reps
- Tricep Dips: 3 sets of 4 reps (add weight)
- Overhead Tricep Extension: 3 sets of 6 reps
Day 2: Supporting Muscle Groups
- Pull-Ups: 4 sets to failure
- Bent Over Rows: 4 sets of 3 reps
- Seated Dumbbell Shoulder Press: 4 sets of 4 reps
- Lateral Raises: 4 sets of 6 reps
- Face Pulls: 4 sets of 8 reps
Day 3: Volume Bench Press Day
- Bench Press: 5 sets of 3 reps (increase weight)
- Close-Grip Bench Press: 4 sets of 4 reps
- Chest Press Machine: 4 sets of 6 reps
- Skull Crushers: 4 sets of 4 reps
- Cable Tricep Pushdowns: 4 sets of 6 reps