The 8 Week Bench Press Program to Hit a New PR

If you want to hit a new bench PR, you need structure, not just effort. This 8 week progression is designed to build strength, expose you to heavier loads, and peak you at the right time.

The layout is simple:

• Two 3 week waves

• One exposure week

• One max testing week

Weeks 1-3: Volume (5s Progression)

Build your base with controlled volume and increasing intensity.

Week 1
4x5 (Top set @ RPE 7)

Week 2
3x5 (Top set @ RPE 8.5)

Week 3
5RM

• 2x5 backdowns at 10% less than top set

This phase builds consistency, muscle, and work capacity.

Weeks 4-6: Intensification (Triples)

Shift toward heavier loads and lower reps.

Week 4
5x3 (Top set @ RPE 7)

Week 5
4x3 (Top set @ RPE 8)

Week 6
1x3 @ RPE 9-9.5

• 2x3 backdowns at 10% less than top set

This is where real strength is built and refined.

Week 7: Heavy Single Exposure

1x1 @ RPE 8-8.5 (around 91-93.5%)

• 2x3 @ 80%

This isn’t a max, it’s about feeling heavy weight, building confidence, and sharpening execution.

Week 8: Test Your 1RM

You’ve built it, now go express it. Take your shot at a new PR.

Why It Works

This follows a simple, effective progression:

• Build (volume)

• Strengthen (intensity)

• Peak (exposure + test)

Each phase sets up the next so you’re ready when it matters.

Key Accessories

Here are some of my favorite bench accessories to incorporate:

Incline DB Press for upper pecs and stability.
Close Grip Bench to build triceps for lockout, I’ll typically throw this on a secondary bench day or as secondary movement to primary bench.
JM Press for pressing specific tricep strength.
Heavy Tricep Extensions to support overall pressing power.

Run this with intent and consistency, and you’ll give yourself the best chance to hit a new PR.

If you’d like to take your training to the next level with individualized programming, shoot me a message!

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