Program to Increase Bench Press from 135 lbs to 225 lbs (1 rep max) in 18 months. (15 5-week Microcycles from 10/22/25 to 04/07/27):

Macro Goal:

My bench press has plateaued (Current Bench Press: 135 lbs @ 7 reps on 10/20/2025 or 160 1 rep max). So I need to develop a new method to increase my bench press strength. My goal is a 65 lbs increase (from 160 1 rep max to 225 lbs @ 1 rep max or 190 lbs x 5 reps) by April 2027.

There are 18 months in the program with 15 5-week microcycles. Let say that we subtract 20% from the 15 microcycles for deloading or restarting stalled programs, that will give me 12 complete cycles (15*80%).

Using this information, I need to increase my bench press by 5.5 lbs per cycle (65 lbs / 12 cycles). So a 1 lb to 1.25 lb increase per week will be adequate.

Micro Goal # 1 (10/20 to 11/22):

For the 1st microcycle, my goal is to increase my bench by 5.5lbs. Below are the ways to achieve this goal.

Frequency and Program: The 5x5 and Volume Method:

For frequency, I will be benching 2x per week from the current 1x per week. For the Program, I will be using 2 methods, the 5x5 method and the Volume Method, for a total of 5 weeks. The 5x5 method, which will be on the first day of bench training, will be the hardest day. This method involves 5 sets x 5 reps. And weight will be based on 85% of my 1 rep max. The Volume method, which will be on the second day of bench training, will be the more lighter training day. This method involves 4 sets x 5/10/10/20 reps. And it will be based on 60% of my 1 rep max. Total volume for the week will be 70 reps. According to reseach, for every 168 reps, there is an increase in 10 lbs in bench strength. However, even if I see a 30% or 3 lbs increase, I will call this a success.

Rules for the 5x5 Method:
The objective is to do 5 sets of 5 reps each at a given weight. If 5 reps for each set is achieved, then increase the weight by 2.5 lbs for the next week. If in any set you cannot do 5 reps, keep the weight the same for the next week. If you cannot do 5 reps again in all 5 sets in the second week, reduce weight by 5%. If you are the end of the microcycle, reduce the weight by 5% for the next microcycle.

Goals for the 5x5 Method for the first microcycle are as follow:

  1. Week 1 (10/20/25-10/25/25): Start at 85% of the 1 rep max of 160 lbs. This will be 135 lbs.
  2. Week 2 (10/27/25-11/01/25): Add 2.5 lbs to the 135 lbs to 137.5 lbs.
  3. Week 3 (11/03/25-11/08/25): Add 2.5 lbs to the 137.5 lbs to 140 lbs.
  4. Week 4 (11/10/25-11/15/25): Add 2.5 lbs to the 140 lbs to 142.5 lbs.
  5. Week 4 (11/17/25-11/22/25) - FINAL: Add 2.5 lbs to the 142.5 lbs to 145 lbs. Deload next week.
Rules for the Volume Method:
The objective is to do 4 sets of various reps at a given weight. If the goal reps for each set is achieved, then increase the weight by 2.5 lbs for the next week. If the goal reps for any of the 4 set is not achieved, keep the weight the same for the next week. If you miss the reps again any of the 4 sets in the second week, reduce weight by 5%. If you are the end of the microcycle, reduce the weight by 5% for the next microcycle.

The goal rep ranges are as follows:
  1. Set # 1: 5 reps
  2. Set # 2: 10 reps
  3. Set # 3: 10 reps
  4. Set # 4: 20 reps

Goals for the Volume Method for the first microcycle are as follow:

  1. Week 1 (10/20/25-10/25/25): Start at 60% of the 1 rep max of 160 lbs. This will be 95 lbs.
  2. Week 2 (10/27/25-11/01/25): Add 2.5 lbs to the 95 lbs to 97.5 lbs.
  3. Week 3 (11/03/25-11/08/25): Add 2.5 lbs to the 97.5 lbs to 100 lbs.
  4. Week 4 (11/10/25-11/15/25): Add 2.5 lbs to the 100 lbs to 102.5 lbs.
  5. Week 4 (11/17/25-11/22/25) - FINAL: Add 2.5 lbs to the 102.5 lbs to 105 lbs. Deload next week.

Other Considerations:

Accessories:

I will do the following accessories in my workout:

  1. Incline Dumbbell Bench Press - 3 sets x 10-12 reps (medium). If all sets are > 12 reps, increase by 2.5 lbs using micro loading.
  2. Overhead Shoulder Press - Follow same 5x5 and Volume Programming. This should be done on my light bench press day.
  3. Skull Crushers - 3 sets x 10-12 reps (medium). If all sets are > 12 reps, increase by 2.5 lbs using micro loading.
  4. Tricep Pushdowns - 3 sets x 13-15 reps (medium/light). If all sets are > 15 reps, increase by 2.5 lbs using micro loading.

Nutrition:

Regarding nutrition, I will keep my caloric deficit the same at 1,800 calories since I am overweight (29.5% bodyfat). Muscle will be build by the body using fat stores. Once I get down to 20% body fat, I will increase calories to 2,000.
Protein will be the same at 150+ grams per day.

Note: If I plateau or don't see progress, I will ramp up calories by 100 to 200 per day.

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