When it comes to exercising, the chest is one of our most popular muscles. And there’s nothing better for that muscle than a great powerlifting bench press program from which you will be able to train your chest as much as you want to increase your body mass, look bigger, leaner and simply have the chest that everyone will love.
But for this, you need a good powerlifting training programs alongside a healthy but powerful diet. That is why we have taken our time to make one of the best powerlifting bench press programs you will find on the internet, a program that will help you make that chest look wonderful and the rest of your body.
But, why exactly would you want to do a powerlifting program?
4 Reasons To Do A Powerlifting Bench Press Program
- Everybody knows that someone who can lift a big bench press is stronger and in good health. When you can do powerlifting on a bench, you are for sure someone who’s in good shape.
- The more you can lift, the more body mass you will eventually create. By doing powerlifting routines for mass and strength, you will eventually get bigger.
- The bench press is one of the healthiest exercises you can do at a gym. It uses almost every muscle in your body, from your pecs to your shoulders and even your abs.
- When you start powerlifting on the bench, you will ultimately find it easier to start powerlifting in many other ways. This helps to build a whole bigger and leaner body eventually.
Advance Powerlifting Bench Press Routine
Now that you know why you should start this routine, it is important that you also learn how to begin trying your best. This plan is for weekly routines, and you will be able to work out an entire week with this routine, repeating Workout 1 for three days a week and complementing with Workout 2 and Workout 3 for better results.
Start doing bench presses at a little weight and start increasing per set. Do at least five sets of 10 reps each.
Then do bench press again but with a close grip. Start with really low weight and do at least five sets of 8 reps each.
Now grab a heavy dumbbell and do some pullovers. Do at least five sets of 15 reps each.
To finish, grab two dumbbells on each hand and do floor press. Do at least five sets of 15 reps
This is the main routine of this basic powerlifting program, so you need to make sure you do it well, as it will give your chest that amazing look everyone loves.
As you see, you need to rest your pecs a little, so for this workout routine, you are going to focus on your whole body strength and resistance, starting from your lower body. Here’s how:
First, do some squats. Grab a barbell, put on a little weight and start increasing per each set. Do at least five sets of 15 reps each.
Lunges are also good to increase your strength and resistance. Grab some dumbbells and start doing lunges. Do at least four sets of 10 meters going back and forth.
Romanian deadlift will help you grab some strength on your shoulders and eventually better resistance when bench pressing. Do four sets of 10 reps each at least. Start with a medium weight and increase slowly per set.
This workout is fantastic for your whole body resistance. You will improve your strength and make your entire body looks better.
This workout focuses on your arms, and it will make a final in this program, helping you relieve the pressure from the others but helping get your best for the entire routine.
First, do some cable pushdown for your triceps. Do at least five reps and 15 reps on each set. Increment weight slowly.
Then, do a bent over row, this will help you exercise your back for a better resistance in the bench press. Do five sets of 15 reps each with lots of weight.
To keep going with your back, do some pull-ups. Do as multiple pull-ups as you can in 5 sets. You should do at least ten pull-ups per set.
To finish, do some pushups. Alternate between diamond, wide and normal grip. Do at least five sets of 15 reps each.
When you finish this routine, you can add some cardio for more efficiency.
Tip: Don’t rest more than 30 seconds between routines. You can rest 1 minute between exercises. Remember to increase weight in each set per exercise.
What About the Diet?
Well, as everyone knows, a workout routine will not take any effect if you don’t have a proper diet. So, you will need to include it in your powerlifting bench press program alongside your weekly routine. For the powerlifting program diet, you’ll need at least 3000 calories per day, so we recommend this:
- 200g of protein: 4 eggs, a chicken, 500g of fish, 500g of beef, 500g of nuts or 2 scoops of a protein powder.
- 300g of carbohydrates: 1 serving of pasta, white rice or bread.
- 100g of fats: 3 pieces of toast with margarine and 2 cups of milk.
- Fruits and Vegetables: Lots of fresh fruit and vegetables per day. At least 1kg.
This should be your daily intake of food. Of course, you’ll have to make sure you eat at least four times a day and drink a good protein shake post workout.
Like This Powerlifting Bench Press Program?
If you found this powerlifting program perfect for you, we recommend that you take a look at this fantastic bench press program to Increase your Strength. We have written a great review that you can read by following this link: Critical Bench Program 2.0
Remember, this program is for both beginners and intermediates. You will love it if you follow it to the letter.