Next Level 5x5 Bench Press Program (Using Auto-Regulated Progression)
Five by five workouts are effective. This fact can't be denied. They build strength, and provide a good enough mix of volume and weight intensity to build muscle.
Related: Muscle and Brawn Fast Start Beginner Workout
But there is one aspect of 5x5 workouts that I don't care for: Linear progression. I'm simply not a fan of trying to add 5 pounds to the bar week in and week out. Strength gains are rarely linear, especially for a lifter who's been attacking the bench press more than a year or two.
Enter... Auto-regulated progression.
Auto-regulation allows you to breathe new life into the tired and old 5x5 set and rep protocol. Instead of arbitrarily forcing weight additions every week, you'll add weight to the bar when it makes sense; when your body allows you to do so.
Marc Lobliner helps you to build the perfect bench press.
Auto-Regulated Bench Press Progression Using a 5x5Here's how it works...
- Start with a 5x5 using 70% of your old bench press max.
- On the last set ONLY, push for as many reps as possible. There is no need to train to failure. Stop that set either when your form breaks down, or you feel like you might fail on the next rep. This final set is called your Next Level set.
- If you are able to perform 6 or more reps during your Next Level set, add 5 pounds to your 5x5 protocol the next week.
- If you can only perform 5 reps or fewer reps during your Next Level set, the following week you will add 5 pounds but drop the final set. You will now be performing a 4x5 set and rep scheme. Your final set on this 4x5 will again be a Next Level effort.
Follow the guidelines listed above until you are down to only a single set. At that point you will add 5 pounds to the bar as long as you are able to perform a minimum of a single rep. If you reach failure with a given weight before performing a single rep, your previous week's effort is your new one rep max (1RM).
At this point you can either choose to begin this bench press cycle over again basing the weight upon your new 1RM, or change to a different program.
Next Level 5x5 ExampleLet's say you've been driving it out in the gym for several years and your bench press is stuck at 220 pounds. Not bad. Not great.
To start, multiple 220 pounds by 70 percent. This yields a starting weight of 154 pounds. We'll round down to 150, and run with this during week one.
The following numbers are similar to what a lifter may experience using a 5x5 auto-regulated protocol.
- Week 1 - 150 x 5, 5, 5, 5, 10
- Week 2 - 155 x 5, 5, 5, 5, 9
- Week 3 - 160 x 5, 5, 5, 5, 8
- Week 4 - 165 x 5, 5, 5, 5, 8
- Week 5 - 170 x 5, 5, 5, 5, 7
- Week 6 - 175 x 5, 5, 5, 5, 6
- Week 7 - 180 x 5, 5, 5, 5, 5 (Set 5 is now dropped)
- Week 8 - 185 x 5, 5, 5, 5 (Set 4 is now dropped)
- Week 9 - 190 x 5, 5, 6
- Week 10 - 195 x 5, 5, 5 (Set 3 is now dropped)
- Week 11 - 200 x 5, 5 (Set 2 is now dropped)
- Week 12 - 205 x 5
- Week 13 - 210 x 4
- Week 13 - 215 x 4
- Week 14 - 220 x 3
- Week 15 - 225 x 3
- Week 16 - 230 x 2
- Week 17 - 235 x 2
- Week 18 - 240 x 2
- Week 19 - 245 x 1
- Week 20 - 250 x fail
Yes, this cycle is long. It's designed to run long for a reason. First you build, then you peak.
Also, the stronger you are, the longer your building stage will take. Peaking should remain about the same.
The Complete 5x5 Bench Press ProgramYou will be training 4 days per week as follows:
- Day 1 - Next Level Bench Press Day
- Day 2 - Squat Day
- Day 3 - Off
- Day 4 - Bench Press Assistance Day
- Day 5 - Deadlift Day
- Day 6 - Off
- Day 7 - Off
|Next Level Bench Press|
|Next Level Bench Press||5||5|
|Guillotine Bench Press||3||10|
|Seated Overhead Dumbbell Press||4||10|
|Lying Triceps Extension||3||12|
|Dumbbell Romanian Deadlifts||2||12|
|Bench Press Assistance|
|Close Grip Bench Press||3||8|
|Alternating Dumbbell Bench Press||4||10|
|Superset: Bulldozer Laterals + Single Arm Dumbbell Upright Rows||3||10|
|One Arm Dumbbell Rows||3||15|
|Lat Pull Downs||4||10|
|Seated Cable Rows||3||10|
|EZ Bar Curls||4||10|
Workout NotesSet Effort - Use the same weight for each set of a given exercise. when you can perform the goal number of reps for ALL sets, add a small amount of weight.
Guillotine Press - Do NOT lower the bar to your neck. Lower the bar about 6 inches from your neck. Concentrate on quality pec engagement.
Lying Triceps Extensions - These are not skullcrushers. Lower the bar towards the top of your head.
Power Shrugs - Use straps and load up the weight. Do not let your grip strength hinder your ability to challenge your traps.
Bulldozer Lateral Superset - Check out this video: