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3 Week NFL Combine Bench Press

Program

Improve your bench press strength and endurance with this 3

week program. Workouts cycle between 5x5, 5x8 and 3x3
weeks, ending with an all-out 20 rep test.

Workout Summary

Main Goal Increase Strength

Workout Type Sports Training

Training Level Intermediate

Program Duration 3 weeks

Days Per Week 1

Time Per Workout 60-75 minutes

Equipment Required Barbell, Dumbbells

Target Gender Male

Recommended Supplements Protein Powder, Creatine Monohydrate,

BCAA Intra-Workout
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Author Steve Shaw
 Workout PDF Download Workout

Workout Description

The National Football League (NFL) Scouting

Combine takes place for one week every February at Lucas Oil Stadium in
Indianapolis, Indiana. Top NFL prospects face a series of physical and mental tests,
including:

The 40 yard dash

Vertical jump
The Wonderlic Test
Broad jump
20 yard shuttle

...and many more.

One of the most popular tests at the combine is the 225 pound bench press for reps.
Since 1999, only a small handful of players have been able to perform more than 40
reps using this weight. The top 10 is as follows:

Justin Ernest, 1999, 51 repetitions

Stephen Paea, 2011, 49 repetitions
LeifBuild muscle,
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Mike Kudla, 2006, 45 repetitions
 Mitch Petrus, 2010, 45 repetitions
Brodrick Bunkley, 2006, 44 repetitions
Dontari Poe, 2012, 44 repetitions
Scott Young, 2005, 43 repetitions
Isaac Sopoaga, 2004, 42 repetitions
Tank Tyler, 2007, 42 repetitions

NFL Combine Bench Press Program - 3 Week Cycle

This program is designed with the end goal of adding as many reps as possible to a
225 pound bench press set. You will cycle between 3 styles of workouts:

Workout A - Performed on week one, this bench press workout focuses on 5x5
work.
Workout B - During week 2 you will be hammering out quite a few reps, starting
with 5x8 work on the bench press.
Workout C - For week three, you will start with heavy 3x3 bench pressing, and
finish with a 20 rep set "tester."

Workout A - For your last set of the 5x5, perform as many reps as possible. When you
are able to reach 8 or more reps, add weight the next time you perform Workout A.

Workout B - For your last set of the 5x8, perform as many reps as possible. When you
are able to reach 10 or more reps, add weight the next time you perform Workout B.

Workout C - For your last set of the 3x3, perform as many reps as possible. When you
are able to reach 5 or more reps, add weight the next time you perform Workout C.

For your max rep set, add 5 pounds when you are able to perform more than 20 reps
per set. Once you reach 20+ reps using 225 pounds, keep using 225 pounds and
continue trying to set a new PR every third week.

Bench Press Workout

Workout A

Exercise Sets Reps

Bench Press 5 5

Dumbbell Bench Press 3 10

Skullcrushers 3 10

Push Press 3 6-8

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Band Face Pulls 3 12
Bench Press Workout
Workout B

Exercise Sets Reps

Bench Press 5 8

Incline Dumbbell Bench Press 3 8

Close Grip Bench Press 3 8

Seated Barbell Press 3 8

Hammer Curls 3 10

Bent Over Reverse Flyes 3 12

Bench Press Workout

Workout C

Exercise Sets Reps

Bench Press 3 3

Bench Press 1 20+

Cable Tricep Extensions 3 10

Seated Arnold Press 3 10

Seated Dumbbell Curls 3 10

Rope Cable Face Pulls 3 12

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About The Author

Steve Shaw
Steve Shaw is an experienced raw masters powerlifter with over 31 years of
iron game experience. His best competition lifts are a 602.5 pound squat, a
672.5 pound deadlift, and a 382.5 pound bench press. Steve is also known
as a powerbuilder. His goal is to help others build as much muscle and
strength as humanly possible.
View all by Steve Shaw »

41 Comments + Post Comment

Posted Mon, 12/19/2016 - 13:35 LIKE 2

Jaryd Witkowski
Should i be increasing weight for each set? Or is it all the way across the board a set weight for
5x5?

REPLY

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 Posted Wed, 12/30/2015 - 00:26 LIKE 22
Josh
So if my max with 225 is 7 reps. What should I start at for the 5x5 portion?

REPLY

Posted Sat, 06/20/2015 - 13:20 LIKE 20

Tiffany
What's up, after reading this remarkable post i am also happy to share my knowledge here
with mates.

REPLY

Posted Fri, 06/12/2015 - 22:09 LIKE 21

robertshumack857509
Fantastic blog! Do you have any tips for aspiring writers? I'm hoping to start my own site soon
but I'm a little lost on everything. Would you propose starting with a free platform like
Wordpress or go for a paid option? There are so many choices out there that I'm totally
confused .. Any ideas? Many thanks!

REPLY

Posted Mon, 06/15/2015 - 09:02 LIKE 23

MikeWines
Robert,
Shoot me an email at mike.wines@muscleandstrength.com and we can talk shop. I
started writing on a free platform (blog) and built my way up to M&S and then received
a full time position with them.

REPLY

Posted Fri, 06/12/2015 - 16:36 LIKE 21

jmofelisha797202
What's up every one, here every one is sharing these kinds of know-how, thus it's nice to read
this web site, and I used to visit this weblog all the time.

REPLY

Posted Tue, 04/01/2014 - 14:19 LIKE 27

Derren E
Build muscle, lose fat & stay motivated. Join 500,000+ newsletter
Why does this work out have no balance? Its all arms and the front part of your body. What
subscribers!
about your back? Stability? You do.use back muscles why benching.
 REPLY

Posted Wed, 01/01/2014 - 21:44 LIKE 28

Venom FAR3
Is this all at one time and one day out of your week?

REPLY

Posted Sat, 11/16/2013 - 00:48 LIKE 27

Geno
I am 73yrs. old and I started lifting again after being away from it for about 5yrs. I started back
1yr.ago and can bench press 265 one time, 7 225# I weigh 185,so I do not think you should
not get back in the gym just because you think you are too old. go for it,

REPLY

Posted Sun, 11/03/2013 - 15:48 LIKE 31

Afton
So basically your supposed to do workout A once in a week? Or can you do it every day for a
week, along with abs 2 times a week

REPLY

Posted Mon, 10/21/2013 - 13:54 LIKE 33

ömer
Thanks for the post. It looks beneficial. Can I basically integrate this exercises into my 6 days
program?

REPLY

Posted Mon, 09/23/2013 - 17:11 LIKE 26

Sebastian
Hey, I'm 18 years old. And I haven't trained for years now.. Injuries and such crap.. but i'm back
now.
I'm 186 cm high and my weight is 67 kg. How can I gain "mass" and don't get another injury?
What kind of protein shakes do you recommend for a person who doesn't have much weight?
Thanks bros!

REPLY

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 Posted Mon, 09/16/2013 - 12:08 LIKE 31
"Apache"
This is not really a comment.my question revolves around the fact I am fifty-seven years old
and I still desires to look good and yet maintain strength at the same time...I do workout and
finally I'm looking towards retirement in the very near future.my question is how do I increase
my bench at this stage in my life?all the young guys at the gym says it's mind over matter and
you limit yourself by saying it's too much and I can't do it and your body just follow along....but I
really believe likewise anything can be accomplished if you have the right routine,and the right
diet but yet I'm lost help me out here!!!!

REPLY

Posted Tue, 08/06/2013 - 01:58 LIKE 28

carl
do you use the same weight on bench press to follow this program or different weight for each
plan? for example: a.50kg x 5 b.40kg x 8 c.70kg x 3 or a.40kg x 5 b.40kg x 8 c.40kg x 3.
which one is correct?

REPLY

Posted Tue, 07/30/2013 - 23:25 LIKE 29

Dakota Hutchings
do those exercise more than once

REPLY

Posted Tue, 07/30/2013 - 23:25 LIKE 29

Dakota Hutchings
do those exercise more than once

REPLY

Posted Mon, 07/08/2013 - 11:13 LIKE 47

Trey
Silly question. Do I do all 5 sets of bb bench presses, then move to all 3 sets of db bench
press, then move to the 3 sets of skullcrushers and so on........ OR do I do first set of bb bench,
first set of db bench, first set of skullcrushers and then go back for my second sets after i finish
the first for all of them?

REPLY

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 Posted Tue, 07/02/2013 - 10:33 LIKE 31
st
Hey steave what is a good split to do when using this workout on Mondays.

REPLY

Posted Thu, 06/27/2013 - 12:37 LIKE 33

SteveD
Great post, Steve!. Would this same scheme work for squats, as well, for lower body strength &
endurance?.

REPLY

Posted Fri, 05/31/2013 - 06:40 LIKE 29

Al
I can do 225 only 2 times... Should I use 185 for workout A, 175 for workout B, and 205 for
workout C....

REPLY

Posted Thu, 04/25/2013 - 14:24 LIKE 30

Corey
How much weight should i start out if my max is 225lbs for a few reps

REPLY

Posted Tue, 04/30/2013 - 15:58 LIKE 28

PuroRock
Well, 225 for a few reps isn't really a max. But if you can do it for a 'few' reps, I'll assume
you can do 3. For the 5x5, I'd do something like 205. For the 5x8 I'd do 185 and for the
3x3 I'd do the 225 you currently do.

REPLY

Posted Sun, 04/21/2013 - 20:24 LIKE 37

Jim
How much weight should I start with if my bench max is 155 for few reps

REPLY

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 Posted Sat, 04/20/2013 - 01:45 LIKE 35
nike air max
good post, i have been looking for it

REPLY

Posted Sun, 04/14/2013 - 22:33 LIKE 36

saad jamal
how many times in a week should i be doing this??

REPLY

Posted Mon, 04/15/2013 - 13:24 LIKE 35

Steven
Once.

REPLY

Posted Sat, 04/13/2013 - 04:49 LIKE 30

joe
Is this one day a week or 2. what about a leg work out

REPLY

Posted Mon, 04/15/2013 - 13:25 LIKE 31

Steven
One day per week.

REPLY

Posted Thu, 04/11/2013 - 22:10 LIKE 28

saad jamal
how many times are you supposed to do this?? just once or more?

REPLY

Posted Mon, 04/01/2013 - 14:31 LIKE 32

rod york
how often in the week do you do this chest workout?
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REPLY
 Posted Fri, 03/29/2013 - 21:42 LIKE 33
Rashad
With the schedule above

REPLY

Posted Thu, 03/28/2013 - 12:17 LIKE 33

Rashad
Every other day with the workouts above with 125 pounds and increasing 5 pounds each
workout

REPLY

Posted Thu, 03/28/2013 - 11:46 LIKE 39

Jaron
Can you do this workout 3 times a week instead of one or is that something you wouldn't
prefer?

REPLY

Posted Mon, 04/15/2013 - 13:25 LIKE 34

Steven
Once a week.

REPLY

Posted Thu, 03/28/2013 - 06:56 LIKE 45

Rashad
I have a quick and simple question and is open to any answer. Is it wise/healthy to work your
chest while it's sore? If so, please explain.

REPLY

Posted Thu, 03/28/2013 - 09:30 LIKE 39

Steven
Training while sore isn't inherently dangerous. How often are your training chest, and
with how many sets?

REPLY

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 Posted Sun, 03/31/2013 - 16:37 LIKE 39
Rashad
The workout above

REPLY

Posted Wed, 04/10/2013 - 22:19 LIKE 35

James O'Connor
Say for instance you work chest every Monday and your chest is still sore after a weeks
rest it'll perfectly fine to work your chest again. As long as your not overtraining your
chest, for example performing a heavy chest day 7 days a week.
I read a report published by a university regarding muscle soreness. Cant remember the
report or the university (sorry, it was last year). The report had basically stated there was
a positive effect training a sore muscle. Working a sore muscle will increase the blood
flow to that muscle bringing with it nutrients for recovery

REPLY

Posted Sun, 03/24/2013 - 14:54 LIKE 44

Toufic
what other workouts can i add in every week for maximal results ? could this work ...
monday - this workout
tuesday- leg day
wednesday - off
thursday - back day
friday - arms day
saturday - another leg day
sunday - off

REPLY

Posted Thu, 03/21/2013 - 20:34 LIKE 52

Tom
I am currently doing the 10x3 program to improve my bench, but this looks very intriguing.
Couple of quick questions:
Is this the only day of the week you would be training chest, shoulders, and arms?
Can you use this workout along with a deadlift/back day and squat/leg day for a 3 day a week
strength building plan?
How should one figure out what weight to start with for 5x5, 5x8, and 3x3 20 rep max set?
Thanks!

REPLY

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 Posted Thu, 03/28/2013 - 09:31 LIKE 48
Steven
Start with a weight you think you can handle for the given scheme. The workout then
describes when you should add weight.

REPLY

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