3 Month Bench Press Program from 85 kilos to the 100 kg

Lamades surumise kava 85 kg = 100 kg 3 kuuga

📆 Month 1 – (Weeks 1–4)

Week 1

Monday (light day)

  • Bench Press: 4 x 6 x 45.5 kg (65% of Friday load)
  • Lat Pulldown (wide grip): 3 x 12
  • Face Pulls (cable or bands): 3 x 15
  • Lu Raises with weight plates: 3 x 12
  • Machine Crunches: 3 x 20

Friday (heavy day)

  • Bench Press: 5 x 5 x 70 kg (70%)
  • Barbell Back Squat (deep): 3 x 10
  • Stiff-Leg Deadlift (barbell): 3 x 10
  • Incline Dumbbell Press: 3 x 10
  • Dumbbell Row: 3 x 10
  • JM Press: 3 x 10
  • Weighted Dips: 3 x 5
  • Machine Crunches: 3 x 15–20

Week 2

Monday

  • Bench Press: 4 x 6 x 48.5 kg
  • Band-Assisted Pull-Ups: 3 x 12
  • Face Pulls: 3 x 15
  • Lu Raises: 3 x 12
  • Machine Crunches: 3 x 20

Friday

  • Bench Press: 5 x 4 x 75 kg
  • Barbell Back Squat: 3 x 10
  • Stiff-Leg Deadlift: 3 x 10
  • Incline Dumbbell Press: 3 x 10
  • Dumbbell Row: 3 x 10
  • JM Press: 3 x 10
  • Weighted Dips: 3 x 5
  • Machine Crunches: 3 x 20

Week 3

Monday

  • Bench Press: 4 x 6 x 50 kg
  • Lat Pulldown: 3 x 12
  • Face Pulls: 3 x 15
  • Lu Raises: 3 x 12
  • Machine Crunches: 3 x 20

Friday

  • Bench Press: 5 x 3 x 77 kg
  • Barbell Back Squat: 3 x 8
  • Stiff-Leg Deadlift: 3 x 8
  • Incline Dumbbell Press: 3 x 10
  • Dumbbell Row: 3 x 10
  • JM Press: 3 x 10
  • Weighted Dips: 3 x 5
  • Machine Crunches: 3 x 15

Week 4 (Deload Week)

Monday

  • Bench Press: 3 x 6 x 45.5 kg
  • Pull-Ups: 3 x 10
  • Face Pulls: 3 x 15
  • Lu Raises: 2 x 15
  • Machine Crunches: 2 x 20

Friday

  • Bench Press: 4 x 4 x 70 kg
  • Barbell Back Squat: 3 x 8
  • Stiff-Leg Deadlift: 3 x 8
  • Incline Press: 2 x 12
  • Dumbbell Row: 2 x 12
  • JM Press: 2 x 12
  • Weighted Dips: 3 x 5
  • Machine Crunches: 2 x 20

📆 Month 2 – May (Weeks 5–8)

Week 5

  • Mon Bench: 4 x 6 x 52 kg | Fri Bench: 5 x 3 x 80 kg

Week 6

  • Mon Bench: 4 x 6 x 53 kg | Fri Bench: 5 x 3 x 82 kg

Week 7

  • Mon Bench: 4 x 6 x 55 kg | Fri Bench: 4 x 2–3 x 85 kg

Week 8 (Deload)

  • Mon Bench: 3 x 6 x 45.5 kg | Fri Bench: 4 x 4 x 70 kg

➡️ Exercises for each week follow the same Monday/Friday structure as in Month 1 (see above), with the same supporting movements. Bench press weight changes each week, as shown.

📆 Month 3 – (Weeks 9–12)

Week 9

  • Mon Bench: 4 x 5 x 56.5 kg | Fri Bench: 5 x 3 x 87 kg

Week 10

  • Mon Bench: 4 x 4 x 58.5 kg | Fri Bench: 5 x 2 x 90 kg

Week 11

  • Mon Bench: 3 x 4 x 60 kg | Fri Bench: 3 x 1–2 x 92 kg

Week 12 – Max Test Week

  • Mon Bench: 3 x 5 x 60 kg (active recovery)
  • Fri Bench TEST: Attempt 1 x 100 kg
    • Suggested ramp-up: 90 kg → 95 kg → 100 kg
    • If successful, congratulations! 🎉

➡️ Same exercises as before, with consistent heavy Friday squat, stiff-leg deadlift, dips, and upper-body accessories.

🧪 Supplement Schedule (Daily Use)

✅ Morning (every day):

  • Vitamin D3: 100 µg (4000 IU)
  • TMG (Trimethylglycine): 500–1000 mg
  • Tribulus Terrestris: 500–750 mg
  • C60 Anabol: 2 capsules

💡 Take supplements with breakfast or after waking with water.

✅ 30 min Before Workout (Mon & Fri):

  • Citrulline Malate: 6–8 g
  • (Optional) Second 500 mg TMG dose for strength support

✅ Immediately After Workout:

  • Glutamine Peptides: 10 g
  • Wheymix (whey protein): 30 g
    → Shake with water or milk for fast absorption

✅ Evening / Before Bed:

  • Tribulus Terrestris: 500–750 mg
    → Daily total: 1000–1500 mg
    → Supports hormonal recovery

💡 Additional recovery tips:

  • Take Magnesium citrate in the evening to promote sleep
  • Light stretching, foam rolling, or short walks on rest days
  • Prioritize 7.5–9 hours of sleep per night

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