The Powerlifting Bench Pyramid Program

4-Week Bench Pyramid Program
Day 1 Day 2
Bench Press - 3 x 3 @ 70% Bench Press - 3 x 3 @ 70%

Slingshot Close Grip Bench Press - 3 x 8 Overhead Press - 3 x 6
Week 1
Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20
Bench Press - 3 x 1 @ 87.5% Bench Press - 3 x 3 @ 75%

Bench Press - 3 x 3 @ 75% Low Pin Press - 3 x 6
Week 2

Bench Press - 3 x 3 @ 80% Slingshot Close Grip Bench Press - 3 x 12
Week 3
Bench Press - 10 x 3 @ 85% Bench Press - 5RM

Week 4
Slingshot Close Grip Bench Press - AMRAPOverhead Press - Slingshot AMRAP
Day 3 Day 4

Slingshot Close Grip Bench Press - 3 x 6Overhead Press - 3 x 3

High Pin Press - 3 x 6 Low Pin Press - 3 x 3

Overhead Press - 3 x 12 Slingshot Close Grip Bench Press - 3 x 10
Rest Rest
Day 5 Day 6
Bench Press - 3 x 3 @ 75%

Slingshot Close Grip Bench Press - 3 x 3
Rest
Isolation Exercise - 3 x 20

High Pin Press - 3 x 3
Rest
High Pin Press - 3 x 12 @ 105%

Isolation Exercise - 1 x 20 Rest
Rest MAX OUT

Day 7
Rest
Rest
Rest
Rest
Day 1 Day 2

Week 1

Week 2

Week 3

Week 4 Rest
Slingshot Close Grip Bench Press - AMRAP

Week 5 Isolation Exercise - 1 x 20 Rest
High Pin Bench Press - 3 x 3 @ 105%

Day 3 Day 4




Rest
Overhead Press - AMRAP
Bench Press - 5RM

Rest
Rest Rest
Day 5 Day 6

Rest

Rest

Overhead Press - 3 x 10
Rest
Rest Rest
Rest Rest
Rest MAX OUT

Day 7
Rest
Rest
Rest
Rest
Rest
Rest
Day 1 Day 2

Week 1

Week 2

Week 3

Week 4 Rest

Week 5
Bench Press - 3 x 1 @ 92.5% Bench Press - 3 x 3 @ 82.5%

Bench Press - 5 x 1 @ 87.5% Slingshot Close Grip Bench Press - 3 x 6
Week 6


Day 3 Day 4




Rest
High Pin Press - 3 x 3 @ 100%

Rest Isolation Exercise - 1 x 20
Bench Press - 3 x 3 @ 82.5%

Rest
Bench Press - 5RM

Rest
Rest Rest
Day 5 Day 6

Rest

Rest

Rest
Rest Rest

Rest
Bench Press - 3 x 3 @ 82.5%

Rest
Rest Rest
Rest MAX OUT

Day 7
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Day 1 Day 2

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6 Rest

Week 7 Isolation Exercise - 3 x 20 Isolation Exercise - 3 x 20

Week 8 Rest
Week 8 Rest


Day 3 Day 4






Rest

Rest Isolation Exercise - 3 x 20

Rest
Rest
Bench Press - 5RM

Rest
Rest Rest
Day 5 Day 6

Rest


Rest

Rest

Rest
Rest Rest

Isolation Exercise - 3 x 20 Rest
Rest Rest
Rest Rest
Rest Rest
Rest MAX OUT

Day 7
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest
Rest

The Powerlifting Bench Pyramid Program

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4-Week Bench Pyramid Program

Bench Press - 3 x 3 @ 70% Bench Press - 3 x 3 @ 70%

Bench Press - 3 x 1 @ 87.5% Bench Press - 3 x 3 @ 75%

Bench Press - 3 x 1 @ 90% Bench Press - 3 x 3 @ 80%

Bench Press - 10 x 3 @ 85% Bench Press - 5RM

Bench Press - 3 x 3 @ 70% Bench Press - 3 x 3 @ 75%

Bench Press - 3 x 3 @ 75% Bench Press - 3 x 3 @ 80%

Bench Press - 3 x 3 @ 80% Bench Press - 3 x 3 @ 85%

Bench Press - 3 x 3 @ 75%

Bench Press - 3 x 3 @ 80%

High Pin Press - 3 x 12 @ 105%

Rest MAX OUT

Bench Press - 3 x 3 @ 70% Bench Press - 3 x 3 @ 70%

Bench Press - 3 x 1 @ 87.5% Bench Press - 3 x 3 @ 75%

Bench Press - 3 x 1 @ 90% Bench Press - 3 x 3 @ 80%

Bench Press - 10 x 3 @ 85%

Bench Press - 3 x 3 @ 90%

High Pin Bench Press - 3 x 3 @ 105%

Bench Press - 3 x 3 @ 70% Bench Press - 3 x 3 @ 70%

Bench Press - 3 x 3 @ 75% Bench Press - 3 x 3 @ 75%

Bench Press - 3 x 3 @ 80% Bench Press - 3 x 3 @ 80%

Bench Press - 10 x 3 @ 85%

Bench Press - 5RM

Bench Press - 3 x 3 @ 70%

Bench Press - 3 x 3 @ 75%

Bench Press - 3 x 3 @ 80%

Rest MAX OUT

Bench Press - 3 x 3 @ 70% Bench Press - 3 x 3 @ 70%

Bench Press - 3 x 1 @ 87.5% Bench Press - 3 x 3 @ 75%

Bench Press - 3 x 1 @ 90% Bench Press - 3 x 3 @ 80%

Bench Press - 10 x 3 @ 85%

Bench Press - 3 x 1 @ 90% Bench Press - 3 x 3 @ 80%

Bench Press - 3 x 1 @ 92.5% Bench Press - 3 x 3 @ 82.5%

Bench Press - 3 x 3 @ 90%

High Pin Bench Press - 3 x 3 @ 105%

Bench Press - 3 x 3 @ 70% Bench Press - 3 x 3 @ 70%

Bench Press - 3 x 3 @ 75% Bench Press - 3 x 3 @ 75%

Bench Press - 3 x 3 @ 80% Bench Press - 3 x 3 @ 80%

Bench Press - 10 x 3 @ 85%

High Pin Press - 3 x 3 @ 100%

Bench Press - 3 x 3 @ 82.5%

Bench Press - 5RM

Bench Press - 3 x 3 @ 70%

Bench Press - 3 x 3 @ 75%

Bench Press - 3 x 3 @ 80%

Bench Press - 3 x 3 @ 80%

Bench Press - 3 x 3 @ 82.5%

Rest MAX OUT

Bench Press - 3 x 3 @ 70% Bench Press - 3 x 3 @ 70%

Bench Press - 5 x 3 @ 70% Bench Press - 5 x 3 @ 70%

Bench Press - 3 x 1 @ 87.5% Bench Press - 3 x 3 @ 75%

Bench Press - 5 x 3 @ 75% Bench Press - 5 x 3 @ 75%

Bench Press - 3 x 1 @ 90% Bench Press - 3 x 3 @ 80%

Bench Press - 10 x 3 @ 85%

Bench Press - 3 x 1 @ 92.5% Bench Press - 3 x 3 @ 85%

Bench Press - 10 x 3 @ 85%

Bench Press - 3 x 3 @ 90%

High Pin Bench Press - 3 x 3 @ 105%

Bench Press - 3 x 3 @ 70% Bench Press - 3 x 3 @ 70%

Bench Press - 5 x 3 @ 70% Bench Press - 5 x 3 @ 70%

Bench Press - 3 x 3 @ 75% Bench Press - 3 x 3 @ 75%

Bench Press - 5 x 3 @ 75% Bench Press - 3 x 3 @ 70%

Bench Press - 3 x 3 @ 80% Bench Press - 3 x 3 @ 80%