The bench and bro program is the ultimate muscle-building routine for those who want to look jacked and bench press big weights. That’s everyone, isn’t it?
The words bench and bro go together like peanut butter and jelly. You can have one without the other, but they are much better together. Put a bro in a gym, and what will he do? Chances are, he’s going to bench press.
Look, I’m not using bro in a derogatory way. In fact, I use it in the best way possible. It’s me. I’m a bro. And, yes, I love to bench.
However, the bench press has become even more vital to my training over the past year as I’ve had to scale back the weight on squats and deadlifts. The bench is the last power lift still standing. It’s the last lift I can push hard without feeling too beat up afterward. I have a feeling I’m not alone.
My goals are not specific to powerlifting or bodybuilding right now. I just want to bench big weights, look jacked, and feel good. And that is what this program is all about. If that sounds interesting, read on.
4-Day Bench and Bro Program
The 4-day bench and bro template is one of my all-time favorite workout splits. It’s my default 4-day training split, which works well for this program’s goals.
Monday: Upper
- Bench Press: *4 sets [bench workout #1]
- Close Grip Bench Press: 3 sets x 6-8 reps
- Dumbbell or Barbell Row: 3 sets x 8-10 reps
- Seated Dumbbell Shoulder Press: 3 sets x 8-10 reps
- Hammer Curl: 3 sets x 10-12 reps
- Cable Facepull: 3 sets x 12-15 reps
Wednesday: Lower
- Back Squat: 3 sets x 6-8 reps
- Romanian Deadlift: 3 sets x 8-10 reps
- Leg Extension: 3 sets x 10-12 reps
- Leg Curl: 3 sets x 10-12 reps
- Lunges: 3 sets x 10-12 reps
- Standing or Seated Calf Raise: 3 sets x 10-12 reps
Or, you can substitute this lower back-friendly leg workout:
Friday: Push
- Bench Press: *4 sets [bench workout #2]
- Dumbbell Incline Press: 3 sets x 8-10 reps
- Dumbbell Side Raise: 3 sets x 10-12 reps
- Cable Triceps Pressdown: 3 sets x 10-12 reps
- EZ Bar Lying Triceps Extension: 3 sets x 8-10 reps
- Cable Overhead Triceps Extension: 3 sets x 10-12 reps
Saturday: Pull
- Weighted Pullup: 3 sets x 6-8 reps
- Seated Cable Row: 3 sets x 8-10 reps
- Dumbbell Shrug: 3 sets x 10-12 reps
- Dumbbell Incline Curl: 3 sets x 10-12 reps
- Barbell or EZ Bar Curl: 3 sets x 8-10 reps
- Preacher Curl: 3 sets x 10-12 reps
The 5-Day Bench and Bro Program
The 5-day bench and bro template is a unique training split. It’s a hybrid between a push-pull-legs and a bro split. You get the best of both worlds.
I love the PPL split. It’s great for most people. However, one downside is that it does not pay enough attention to the shoulders and arms. Those areas almost always play second fiddle to the chest and back. In this template, you end the week with days dedicated to shoulder and arm training.
Monday: Lower
- Back Squat: 3 sets x 6-8 reps
- Romanian Deadlift: 3 sets x 8-10 reps
- Leg Extension: 3 sets x 10-12 reps
- Leg Curl: 3 sets x 10-12 reps
- Lunges: 3 sets x 10-12 reps
- Standing or Seated Calf Raise: 3 sets x 10-12 reps
Or, you can substitute this lower back-friendly leg workout:
Tuesday: Push
- Bench Press: *4 sets [bench workout #1]
- Close Grip Bench Press: 3 sets x 6-8 reps
- Dumbbell Incline Press: 3 sets x 8-10 reps
- Cable or Machine Side Raise: 3 sets x 10-12 reps
- Cable Triceps Pressdown: 3 sets x 10-12 reps
- Dips: 3 sets x 10-20 reps
Wednesday: Pull
- Weighted Pullup: 3 sets x 8-10 reps
- Dumbbell or Barbell Row: 3 sets x 10-12 reps
- Neutral Grip Lat Pulldown: 3 sets x 10-12 reps
- Seated Cable Row: 3 sets x 10-12 reps
- Dumbbell Incline Curl: 3 sets x 10-12 reps
- EZ Bar Curl: 3 sets x 8-10 reps
Friday: Bench / Shoulders / Traps
- Bench Press: *4 sets [bench workout #2]
- Dumbbell Side Raise: 3-5 sets x 10-12 reps
- Seated Dumbbell Shoulder Press: 3 sets x 8-10 reps
- Reverse Pec Deck: 3 sets x 10-12 reps
- Dumbbell Shrug: 3-5 sets x 10-12 reps
- Cable Facepull: 3 sets x 12-15 reps
Saturday: Arms
- Dumbbell Hammer Curl: 3 sets x 10-12 reps
- EZ Bar Preacher Curl: 3-5 sets x 10-12 reps
- Low Pulley Cable Curl: 3 sets x 10-12 reps
- Cable Triceps Pressdown: 3 sets x 15-20 reps
- EZ Bar Lying Triceps Extension: 3 sets x 8-10 reps
- Rope Overhead Triceps Extension: 3-5 sets x 10-12 reps
Bench and Bro Programming
Okay, here is the most important piece of the puzzle. Both the 4-day and 5-day training splits have two bench workouts per week. The bench programming stays the same regardless of which split you run.
On week 4, you can work up to a new bench press 1RM or hit a heavy single at 9 RPE; it’s up to you and how you feel. This program is designed to run for multiple cycles in a row. I would not expect to hit a big PR the first time through. You probably won’t be ready to hit a bench PR on week 4, but you should be on week 9 or 14.
Note that week 5 is a deload. Drop one set on all the assistance work and reduce the weight used by 10-15%. After week 5, restart the program from week 1.
When you restart the program, if you went for a new PR in week 4, use that number as your new training max. However, if you didn’t, just add 5 pounds to your training max and go from there. If you missed any reps during the phase, I recommend sticking with the same numbers the next cycle through the program.
If you want more information about how to use percentages and RPE, check out this article: https://kylehuntfitness.com/how-to-use-percentages-and-the-rpe-scale/
Bench Press Workout #1:
- Week 1: 4 sets x 8 reps @70% 1RM
- Week 2: 4 sets x 8 reps @72% 1RM
- Week 3: 4 sets x 6 reps @74% 1RM
- Week 4: 4 sets x 6 reps @76% 1RM
- Week 5: 3 sets x 6 reps @72% 1RM
Bench Press Workout #2:
- Week 1: 1 set x 1 rep @7 RPE + 3 sets x 5 reps @76% 1RM
- Week 2: 1 set x 1 rep @8 RPE + 3 sets x 5 reps @80% 1RM
- Week 3: 1 set x 1 rep @9 RPE + 3 sets x 3 reps @82% 1RM
- Week 4: 1 set x 1 rep @9 or 9.5-10 RPE + 3 sets x 3 reps @84% 1RM
- Week 5: 2 sets x 3 reps @80% 1RM
Goals of the Bench and Bro Program
There are three primary goals of the bench and bro program. Let’s break them down.
Bench Strength: As the name suggests, the bench press is a big part of the program. Above all else, the program sets you up to bench press more weight. The key is the weekly single. On week one, you start with a weight that should be around a 7 RPE or ~89%. A 7 RPE single is a weight you should be able to do three reps with. In week two, you bump the weight to an 8 RPE for the single, or ~92%, and in week three, the weight moves to a 9 RPE, or ~95%. In week 4, you can attempt a new max or another 9 RPE single before deloading and restarting the program.
Build Muscle: Aside from the heavy benching, this is a muscle-building program. You bench like a powerlifter and do everything else like a bodybuilder. When you count up the hard sets for each body part, the arms get more work than everything else. It’s by design. After running this program for a few cycles, you should have a bigger bench and bigger arms. You can’t beat that.
Feel Good: Last but not least, the program is designed to help you feel good. The volume and intensity are moderate. And, since this is primarily a bodybuilding program you can mix and match exercises based on what feels best. The only exercise you have to do is the bench press. Outside of that, do what you can.
How to Maximize Progress on the Bench and Bro Program
Before you go, here are a few things to help you get the most out of the program.
Beat the logbook: If you listen to the Absolute Strength Podcast, you know how important it is to aim to beat the logbook. What does this mean? You should try to beat your previous numbers every time you go to the gym. An extra 5 pounds and extra rep here and there adds up. You don’t always have to break new ground, but you should always try to.
Of course, the first step in beating the logbook is keeping a logbook. I like an old-school composition notebook, but you can use an app or whatever you prefer.
Eat at Maintenance or a Slight Surplus: The program will work fine in a fat loss phase, but it’s much better suited for maintenance or a slight surplus. The bench press is tough to progress on when losing weight. The best you can hope for is maintaining bench press strength on a cut. So, I recommend eating at least around your maintenance calories (the amount needed to stay the same body weight) or 10-20% above.
Commit to consistency: The program is designed to be run multiple times in a row. So, while it is a 5-week program, don’t expect massive results in the first cycle. This goes for any program. Progress often takes longer than we want. Building muscle and gaining strength requires long-term consistency. You have to stack a bunch of good weeks and good months together. Also, be consistent outside of the gym too. Many a mickle makes a muckle. All of the little things you do add up. Stay hydrated, sleep 7-9 hours each night, and avoid stress when possible.
FAQs
Q: Should I do the 4-day split or the 5-day split?
Both the four and five-day splits work well. It comes down to what fits your schedule best.
Q: Can I add more volume to the program?
If you can handle it, you can add a bit more volume to the program. However, I recommend staying under 20 weekly sets per body part.
Q: If I want to deadlift, where is the best place to put them in this program?
If you want to deadlift on this program, put them on the leg day. It’s as simple as replacing Romanian deadlifts with regular deadlifts.
Q: Is there a 3-day variation of the bench and bro program?
No, there is not. If you want to train three days a week, use the four-day split and carry over the fourth day to the following week.
Get Started
Well, there you have it—the bench and bro program. If you want to increase your bench press, get jacked, and feel good, try this program. If you do, let me know how it goes!
For a more well-rounded bodybuilding program, check out Absolute Muscle: https://kylehuntfitness.shop/collections/programs/products/absolute-muscle
Author: Kyle Hunt
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