Workout Summary
- Main GoalIncrease Strength
- Workout TypeSports Training
- Training LevelIntermediate
- Program Duration3 weeks
- Days Per Week1
- Time Per Workout60-75 minutes
- Equipment RequiredBarbell, Dumbbells
- Target Gender Male
- Recommended Supps
- Workout PDF Download Workout
Workout Description
The National Football League (NFL) Scouting Combine takes place for one week every February at Lucas Oil Stadium in Indianapolis, Indiana. Top NFL prospects face a series of physical and mental tests, including:
- The 40 yard dash
- Vertical jump
- The Wonderlic Test
- Broad jump
- 20 yard shuttle
...and many more.
One of the most popular tests at the combine is the 225 pound bench press for reps. Since 1999, only a small handful of players have been able to perform more than 40 reps using this weight. The top 10 is as follows:
- Justin Ernest, 1999, 51 repetitions
- Stephen Paea, 2011, 49 repetitions
- Leif Larsen, 2000, 45 repetitions
- Mike Kudla, 2006, 45 repetitions
- Mitch Petrus, 2010, 45 repetitions
- Brodrick Bunkley, 2006, 44 repetitions
- Dontari Poe, 2012, 44 repetitions
- Scott Young, 2005, 43 repetitions
- Isaac Sopoaga, 2004, 42 repetitions
- Tank Tyler, 2007, 42 repetitions
NFL Combine Bench Press Program - 3 Week Cycle
This program is designed with the end goal of adding as many reps as possible to a 225 pound bench press set. You will cycle between 3 styles of workouts:
- Workout A - Performed on week one, this bench press workout focuses on 5x5 work.
- Workout B - During week 2 you will be hammering out quite a few reps, starting with 5x8 work on the bench press.
- Workout C - For week three, you will start with heavy 3x3 bench pressing, and finish with a 20 rep set "tester."
Workout A - For your last set of the 5x5, perform as many reps as possible. When you are able to reach 8 or more reps, add weight the next time you perform Workout A.
Workout B - For your last set of the 5x8, perform as many reps as possible. When you are able to reach 10 or more reps, add weight the next time you perform Workout B.
Workout C - For your last set of the 3x3, perform as many reps as possible. When you are able to reach 5 or more reps, add weight the next time you perform Workout C.
For your max rep set, add 5 pounds when you are able to perform more than 20 reps per set. Once you reach 20+ reps using 225 pounds, keep using 225 pounds and continue trying to set a new PR every third week.
| Bench Press Workout | ||
|---|---|---|
| Workout A | ||
| Exercise | Sets | Reps |
| Bench Press | 5 | 5 |
| Dumbbell Bench Press | 3 | 10 |
| Skullcrushers | 3 | 10 |
| Push Press | 3 | 6-8 |
| EZ Bar Curl | 3 | 10 |
| Band Face Pulls | 3 | 12 |
| Bench Press Workout | ||
|---|---|---|
| Workout B | ||
| Exercise | Sets | Reps |
| Bench Press | 5 | 8 |
| Incline Dumbbell Bench Press | 3 | 8 |
| Close Grip Bench Press | 3 | 8 |
| Seated Barbell Press | 3 | 8 |
| Hammer Curls | 3 | 10 |
| Bent Over Reverse Flyes | 3 | 12 |
| Bench Press Workout | ||
|---|---|---|
| Workout C | ||
| Exercise | Sets | Reps |
| Bench Press | 3 | 3 |
| Bench Press | 1 | 20+ |
| Cable Tricep Extensions | 3 | 10 |
| Seated Arnold Press | 3 | 10 |
| Seated Dumbbell Curls | 3 | 10 |
| Rope Cable Face Pulls | 3 | 12 |
42 Comments
Should i be increasing weight for each set? Or is it all the way across the board a set weight for 5x5?
So if my max with 225 is 7 reps. What should I start at for the 5x5 portion?
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Why does this work out have no balance? Its all arms and the front part of your body. What about your back? Stability? You do.use back muscles why benching.
Is this all at one time and one day out of your week?
I am 73yrs. old and I started lifting again after being away from it for about 5yrs. I started back 1yr.ago and can bench press 265 one time, 7 225# I weigh 185,so I do not think you should not get back in the gym just because you think you are too old. go for it,
So basically your supposed to do workout A once in a week? Or can you do it every day for a week, along with abs 2 times a week
Thanks for the post. It looks beneficial. Can I basically integrate this exercises into my 6 days program?
Hey, I'm 18 years old. And I haven't trained for years now.. Injuries and such crap.. but i'm back now.
I'm 186 cm high and my weight is 67 kg. How can I gain "mass" and don't get another injury?
What kind of protein shakes do you recommend for a person who doesn't have much weight?
Thanks bros!
This is not really a comment.my question revolves around the fact I am fifty-seven years old and I still desires to look good and yet maintain strength at the same time...I do workout and finally I'm looking towards retirement in the very near future.my question is how do I increase my bench at this stage in my life?all the young guys at the gym says it's mind over matter and you limit yourself by saying it's too much and I can't do it and your body just follow along....but I really believe likewise anything can be accomplished if you have the right routine,and the right diet but yet I'm lost help me out here!!!!
1. Get your bench press form perfect so you don't destroy your shoulders and elbows. Many good utube demos.
2. Use progressive resistance. Look it up.
3.there are many different workouts here is one I like
Start with a bench weight you can do 3 sets of eight easy after warm up. 2 to 3 times a week. Do 8 8 and then as many as you can on the last set. If you hit 9 or more add five pounds next week repeat. Little increases over time really work. After 3 months or so...
Part 2 after a few months as an example
Monday do the same idea with a lighter weight for 10 reps increasing weight only after you can reach 12 reps on your last set.
Wed 2nd day do dumbell bench and dumbell incline press.
As alternative you can do dips and push ups if a jome gym.
Friday or day 3 do barbell bench with a weight that you can do 3 sets of 4 fairly easy. When you eventually can do 6 reps on all 3 sets ten raise the weight by 5 pounds and start over 4 reps 3 sets until yoi again advance and are able to do 6 reps with all 3 sets.
Do this for several months.
Then add a little variety.
PART 3
Bench day 1 slightly wider grip an inch on each side.
10 reps 3 sets when you can hit 12 on all raise the weight and repeat
Bench day 2 dumbells pushups dips anything a little different for variety and a new stimulus etc 3 sets if each excercise. Lighter weights are used and max out the reps to near failure
Day 3 bench with a slightly narrower grip but not close grip do 3 sets of 6 reps and add weight when yoincan do 7 reps on all sets.
Also on tues thursday do some back biceps and legs to stay balanced. Just do a typical body building routine not super heavy. You can due the back bicep leg once a week if you are too busy. Do this for about 2 to 3 months.
Part 4:
add accesory excercises too. Still work out yourbback biceps and legs 1 to 2 days a week.
Mon Bench 5 sets of 5 and try to get t 6 reps on all sets. When reach 7 reps Add 5lbs and again do 6 reps on all 3 sets and continue...
Add 2 sets of db OHP press go to failure abkut 10 to 15 reps.
Add 3 sets of tricep scull crushers or close grip pushups taken close to failure.
Wed
Bench a weight you can easily do 10 times do 2 sets kf q0 but on the last set try to get 20 or more. When you reach 20 on the last set add 5lbs and repeat erc.
Do two sets of db lateral shoulder raises. Light weigjt 15 to 20 reps til it burns.
Do some tricep cable push downs, or french curl with db
3 sets of 15 or near failure.
Friday
Incline bench barbell or dumbell
5 sets of 8. When you can do 9 on all 3 raise the weight. Do this for 2 to 3 months
Part 5
Switch to a body building bro split.
Each body part once a week. For example
Mon chst shoulders pick 3 excercises for each and dona total of 15 sets 15 reps for your chest then shoulders
Wed Arms 15 sets biceps 15 sets triceps try 3 different excercises per muscle with a lighter weight close to failure
Fri Back and legs same idea as above 16vsets qt reps
Jog, swim or ride a bike Tues And Thursday
Do this for 3 months
Increase protein and sleep and take creatine.
You will be a muscular beast after following all
5 stages. You can repeat or now that you are intermediate try. New program. But this works forever.
I went for a 165 bench press to 365lbs
And now can bench 225 27 times.
It took me 4 years. Good luck
do you use the same weight on bench press to follow this program or different weight for each plan? for example: a.50kg x 5 b.40kg x 8 c.70kg x 3 or a.40kg x 5 b.40kg x 8 c.40kg x 3. which one is correct?
do those exercise more than once
do those exercise more than once
Silly question. Do I do all 5 sets of bb bench presses, then move to all 3 sets of db bench press, then move to the 3 sets of skullcrushers and so on........ OR do I do first set of bb bench, first set of db bench, first set of skullcrushers and then go back for my second sets after i finish the first for all of them?
Hey steave what is a good split to do when using this workout on Mondays.
Great post, Steve!. Would this same scheme work for squats, as well, for lower body strength & endurance?.
I can do 225 only 2 times... Should I use 185 for workout A, 175 for workout B, and 205 for workout C....
How much weight should i start out if my max is 225lbs for a few reps
Well, 225 for a few reps isn't really a max. But if you can do it for a 'few' reps, I'll assume you can do 3. For the 5x5, I'd do something like 205. For the 5x8 I'd do 185 and for the 3x3 I'd do the 225 you currently do.
How much weight should I start with if my bench max is 155 for few reps
good post, i have been looking for it
how many times in a week should i be doing this??
Once.
Is this one day a week or 2. what about a leg work out
One day per week.
how many times are you supposed to do this?? just once or more?
how often in the week do you do this chest workout?
With the schedule above
Every other day with the workouts above with 125 pounds and increasing 5 pounds each workout
Can you do this workout 3 times a week instead of one or is that something you wouldn't prefer?
Once a week.
I have a quick and simple question and is open to any answer. Is it wise/healthy to work your chest while it's sore? If so, please explain.
Training while sore isn't inherently dangerous. How often are your training chest, and with how many sets?
The workout above
Say for instance you work chest every Monday and your chest is still sore after a weeks rest it'll perfectly fine to work your chest again. As long as your not overtraining your chest, for example performing a heavy chest day 7 days a week.
I read a report published by a university regarding muscle soreness. Cant remember the report or the university (sorry, it was last year). The report had basically stated there was a positive effect training a sore muscle. Working a sore muscle will increase the blood flow to that muscle bringing with it nutrients for recovery
what other workouts can i add in every week for maximal results ? could this work ...
monday - this workout
tuesday- leg day
wednesday - off
thursday - back day
friday - arms day
saturday - another leg day
sunday - off
I am currently doing the 10x3 program to improve my bench, but this looks very intriguing. Couple of quick questions:
Is this the only day of the week you would be training chest, shoulders, and arms?
Can you use this workout along with a deadlift/back day and squat/leg day for a 3 day a week strength building plan?
How should one figure out what weight to start with for 5x5, 5x8, and 3x3 20 rep max set?
Thanks!
Start with a weight you think you can handle for the given scheme. The workout then describes when you should add weight.