Fant et benkpressporgram i artikkelen "Big Bench Program for Strength and Size"
Uke 1: 5x10x60% (5 set x 10 reps)
Uke 2: 5x8x65%
Uke 3: 5x5x70%
Uke 4: 5x3x75%
Uke 5: 5x10x60%
Uke 6: 5x8x70%
Uke 7: 5x5x75%
Uke 8: 5x3x80%
Uke 9: 5x10x60%
Uke 10: 4x8x75%
Uke 11: 4x5x80%
Uke 12: 4x3x85%
Uke 13: 5x10x60%
Uke 14: 3x8x80%
Uke 15: 3x5x85%
Uke 16: 3x3x90%
