| Uke 1 | 85kg | 10 reps | 2 sett |
| Uke 2 | 85kg | 10 reps | 2 sett |
| Uke 3 | 90kg | 8 reps | 2 sett |
| Uke 4 | 95kg | 8 reps | 2 sett |
| Uke 5 | 100kg | 5 reps | 2 sett |
| Uke 6 | 105kg | 5 reps | 2 sett |
| Uke 7 | 110kg | 5 reps | 2 sett |
| Uke 8 | 115kg | 3 reps | 2 sett |
| Uke 9 | 120kg | 3 reps | 2 sett |
| Uke 10 | 125kg | 2 reps | 2 sett |
| Uke 11 | 85kg | 10 reps | 2 sett |
| Uke 12 | 140kg | 1 rep | 1 sett |
Flere program for benkpress
