Ken Lain's "Matrix" Bench Press Program

Enter your current 1RM: Projected new 1RM: 245 270

Heavy day:

1@ 3@ 3@

Week 1: 240 135 108 Week 4: 247 172 137 Week 7: 255 208 167

x1 x 10 x 10

1@ 3@ 3@

Week 2: 243 147 118 Week 5: 250 184 147 Week 8: 257 221 176

x1 x9 x9

1@ 3@ 3@

Week 3: 245 159 127 Week 6: 252 196 157 Week 9: 233

x1 x8 x8

Light day:

Heavy day:

1@ 3@ 3@

x1 x7 x7

1@ 3@ 3@

x1 x6 x6

1@ 3@ 3@

x1 x5 x5

Light day:

Heavy day:

1@ 2@ 2@

x1 x4 x4

1@ 2@ 2@

x1 x3 x3

1@

x2

Light day:

1@

186

x2

Heavy day:

Week 10: 1@ 245 x1 1@ 260 x1 1@ 270 x1 NOTE: Do warm-up sets as you see fit.

Modified "Matrix" Bench Press Program

This spreadsheet will draft up a 10-week program consisting of two Bench Press workouts p Enter your current 1RM: Projected new 1RM: 245 265

Heavy day:

1@ 2@ 3@

Week 1: 221 184 147 Week 4: 235 202 147 Week 7: 250 221 147

x1 x 10 x3

1@ 2@ 3@

Week 2: 225 190 147 Week 5: 240 208 147 Week 8: 255 227 147

x1 x9 x3

1@ 2@ 3@

Week 3: 230 196 147 Week 6: 245 214 147 Week 9: 233

Light day:

Heavy day:

1@ 2@ 3@

x1 x7 x3

1@ 2@ 3@

x1 x6 x3

1@ 2@ 3@

Light day:

Heavy day:

1@ 2@ 3@

x1 x4 x3

1@ 2@ 3@

x1 x3 x3

1@

Light day:

Heavy day:

1@ 1@ 1@

Week 10: 245 x1 255 x1 265 x1

NOTE: Do warm-up sets as you see fit. Copyright 2000 The WeighTrainer All rights reserved All rights reserved

sting of two Bench Press workouts per week (one heavy and one light day). It attempts to increase your 1RM by 8%

x1 x8 x3

x1 x5 x3

x2