{"id":14244,"date":"2025-04-06T11:18:58","date_gmt":"2025-04-06T11:18:58","guid":{"rendered":"https:\/\/hcgym.ee\/blog\/lamades-surumise-kava-85-100-kg-3-kuuga\/"},"modified":"2025-04-07T09:13:21","modified_gmt":"2025-04-07T09:13:21","slug":"3-month-bench-press-program","status":"publish","type":"post","link":"https:\/\/hcgym.ee\/en\/blog\/3-month-bench-press-program\/","title":{"rendered":"3 Month Bench Press Program from 85 kilos to the 100 kg"},"content":{"rendered":"<p><b>\ud83d\udcc6<\/b><b> Month 1 \u2013 (Weeks 1\u20134)<\/b><\/p>\n<p><b>Week 1<\/b><\/p>\n<p><b>Monday (light day)<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bench Press: 4 x 6 x <\/span><b>45.5 kg<\/b><span style=\"font-weight: 400;\"> (65% of Friday load)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lat Pulldown (wide grip): 3 x 12<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Face Pulls (cable or bands): 3 x 15<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lu Raises with weight plates: 3 x 12<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Machine Crunches: 3 x 20<\/span><\/li>\n<\/ul>\n<p><b>Friday (heavy day)<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bench Press: 5 x 5 x <\/span><b>70 kg<\/b><span style=\"font-weight: 400;\"> (70%)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Barbell Back Squat (deep): 3 x 10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stiff-Leg Deadlift (barbell): 3 x 10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incline Dumbbell Press: 3 x 10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell Row: 3 x 10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">JM Press: 3 x 10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weighted Dips: 3 x 5<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Machine Crunches: 3 x 15\u201320<\/span><\/li>\n<\/ul>\n<p><b>Week 2<\/b><\/p>\n<p><b>Monday<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bench Press: 4 x 6 x <\/span><b>48.5 kg<\/b><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Band-Assisted Pull-Ups: 3 x 12<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Face Pulls: 3 x 15<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lu Raises: 3 x 12<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Machine Crunches: 3 x 20<\/span><\/li>\n<\/ul>\n<p><b>Friday<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bench Press: 5 x 4 x <\/span><b>75 kg<\/b><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Barbell Back Squat: 3 x 10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stiff-Leg Deadlift: 3 x 10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incline Dumbbell Press: 3 x 10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell Row: 3 x 10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">JM Press: 3 x 10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weighted Dips: 3 x 5<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Machine Crunches: 3 x 20<\/span><\/li>\n<\/ul>\n<p><b>Week 3<\/b><\/p>\n<p><b>Monday<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bench Press: 4 x 6 x <\/span><b>50 kg<\/b><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lat Pulldown: 3 x 12<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Face Pulls: 3 x 15<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lu Raises: 3 x 12<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Machine Crunches: 3 x 20<\/span><\/li>\n<\/ul>\n<p><b>Friday<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bench Press: 5 x 3 x <\/span><b>77 kg<\/b><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Barbell Back Squat: 3 x 8<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stiff-Leg Deadlift: 3 x 8<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incline Dumbbell Press: 3 x 10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell Row: 3 x 10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">JM Press: 3 x 10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weighted Dips: 3 x 5<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Machine Crunches: 3 x 15<\/span><\/li>\n<\/ul>\n<p><b>Week 4 (Deload Week)<\/b><\/p>\n<p><b>Monday<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bench Press: 3 x 6 x <\/span><b>45.5 kg<\/b><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull-Ups: 3 x 10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Face Pulls: 3 x 15<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lu Raises: 2 x 15<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Machine Crunches: 2 x 20<\/span><\/li>\n<\/ul>\n<p><b>Friday<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bench Press: 4 x 4 x <\/span><b>70 kg<\/b><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Barbell Back Squat: 3 x 8<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stiff-Leg Deadlift: 3 x 8<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incline Press: 2 x 12<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell Row: 2 x 12<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">JM Press: 2 x 12<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weighted Dips: 3 x 5<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Machine Crunches: 2 x 20<\/span><\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"alignnone wp-image-14239 lazyload\" data-src=\"https:\/\/hcgym.ee\/wp-content\/uploads\/2025\/04\/maxresdefault-4.jpg\" alt=\"\" width=\"759\" height=\"427\" data-srcset=\"https:\/\/hcgym.ee\/wp-content\/uploads\/2025\/04\/maxresdefault-4.jpg 1280w, https:\/\/hcgym.ee\/wp-content\/uploads\/2025\/04\/maxresdefault-4-300x169.jpg 300w, https:\/\/hcgym.ee\/wp-content\/uploads\/2025\/04\/maxresdefault-4-1030x579.jpg 1030w, https:\/\/hcgym.ee\/wp-content\/uploads\/2025\/04\/maxresdefault-4-768x432.jpg 768w, https:\/\/hcgym.ee\/wp-content\/uploads\/2025\/04\/maxresdefault-4-705x397.jpg 705w\" data-sizes=\"(max-width: 759px) 100vw, 759px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 759px; --smush-placeholder-aspect-ratio: 759\/427;\" \/><\/p>\n<p><b>\ud83d\udcc6<\/b><b> Month 2 \u2013 May (Weeks 5\u20138)<\/b><\/p>\n<p><b>Week 5<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mon Bench:<\/b><span style=\"font-weight: 400;\"> 4 x 6 x <\/span><b>52 kg<\/b><span style=\"font-weight: 400;\"> | <\/span><b>Fri Bench:<\/b><span style=\"font-weight: 400;\"> 5 x 3 x <\/span><b>80 kg<\/b><\/li>\n<\/ul>\n<p><b>Week 6<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mon Bench:<\/b><span style=\"font-weight: 400;\"> 4 x 6 x <\/span><b>53 kg<\/b><span style=\"font-weight: 400;\"> | <\/span><b>Fri Bench:<\/b><span style=\"font-weight: 400;\"> 5 x 3 x <\/span><b>82 kg<\/b><\/li>\n<\/ul>\n<p><b>Week 7<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mon Bench:<\/b><span style=\"font-weight: 400;\"> 4 x 6 x <\/span><b>55 kg<\/b><span style=\"font-weight: 400;\"> | <\/span><b>Fri Bench:<\/b><span style=\"font-weight: 400;\"> 4 x 2\u20133 x <\/span><b>85 kg<\/b><\/li>\n<\/ul>\n<p><b>Week 8 (Deload)<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mon Bench:<\/b><span style=\"font-weight: 400;\"> 3 x 6 x <\/span><b>45.5 kg<\/b><span style=\"font-weight: 400;\"> | <\/span><b>Fri Bench:<\/b><span style=\"font-weight: 400;\"> 4 x 4 x <\/span><b>70 kg<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u27a1\ufe0f<\/span><span style=\"font-weight: 400;\"> Exercises for <\/span><b>each week follow the same Monday\/Friday structure<\/b><span style=\"font-weight: 400;\"> as in Month 1 (see above), with the same supporting movements. Bench press weight changes each week, as shown.<\/span><\/p>\n<p><b>\ud83d\udcc6<\/b><b> Month 3 \u2013 (Weeks 9\u201312)<\/b><\/p>\n<p><b>Week 9<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mon Bench:<\/b><span style=\"font-weight: 400;\"> 4 x 5 x <\/span><b>56.5 kg<\/b><span style=\"font-weight: 400;\"> | <\/span><b>Fri Bench:<\/b><span style=\"font-weight: 400;\"> 5 x 3 x <\/span><b>87 kg<\/b><\/li>\n<\/ul>\n<p><b>Week 10<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mon Bench:<\/b><span style=\"font-weight: 400;\"> 4 x 4 x <\/span><b>58.5 kg<\/b><span style=\"font-weight: 400;\"> | <\/span><b>Fri Bench:<\/b><span style=\"font-weight: 400;\"> 5 x 2 x <\/span><b>90 kg<\/b><\/li>\n<\/ul>\n<p><b>Week 11<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mon Bench:<\/b><span style=\"font-weight: 400;\"> 3 x 4 x <\/span><b>60 kg<\/b><span style=\"font-weight: 400;\"> | <\/span><b>Fri Bench:<\/b><span style=\"font-weight: 400;\"> 3 x 1\u20132 x <\/span><b>92 kg<\/b><\/li>\n<\/ul>\n<p><b>Week 12 \u2013 Max Test Week<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mon Bench:<\/b><span style=\"font-weight: 400;\"> 3 x 5 x <\/span><b>60 kg<\/b><span style=\"font-weight: 400;\"> (active recovery)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fri Bench TEST:<\/b><span style=\"font-weight: 400;\"> Attempt <\/span><b>1 x 100 kg<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Suggested ramp-up: 90 kg \u2192 95 kg \u2192 <\/span><b>100 kg<\/b><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">If successful, congratulations! <\/span><span style=\"font-weight: 400;\">\ud83c\udf89<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u27a1\ufe0f<\/span><span style=\"font-weight: 400;\"> Same exercises as before, with consistent heavy Friday squat, stiff-leg deadlift, dips, and upper-body accessories.<\/span><\/p>\n<p><b>\ud83e\uddea<\/b><b> Supplement Schedule (Daily Use)<\/b><\/p>\n<p><b>\u2705<\/b><b> Morning (every day):<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Vitamin D3:<\/b><span style=\"font-weight: 400;\"> 100 \u00b5g (4000 IU)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>TMG (Trimethylglycine):<\/b><span style=\"font-weight: 400;\"> 500\u20131000 mg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tribulus Terrestris:<\/b><span style=\"font-weight: 400;\"> 500\u2013750 mg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>C60 Anabol:<\/b> <b>2 capsules<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\ud83d\udca1<\/span><span style=\"font-weight: 400;\"> Take supplements with breakfast or after waking with water.<\/span><\/p>\n<p><b>\u2705<\/b><b> 30 min Before Workout (Mon &amp; Fri):<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Citrulline Malate:<\/b><span style=\"font-weight: 400;\"> 6\u20138 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">(Optional) Second <\/span><b>500 mg TMG<\/b><span style=\"font-weight: 400;\"> dose for strength support<\/span><\/li>\n<\/ul>\n<p><b>\u2705<\/b><b> Immediately After Workout:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Glutamine Peptides:<\/b><span style=\"font-weight: 400;\"> 10 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Wheymix (whey protein):<\/b><span style=\"font-weight: 400;\"> 30 g<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">\u2192 Shake with water or milk for fast absorption<\/span><\/li>\n<\/ul>\n<p><b>\u2705<\/b><b> Evening \/ Before Bed:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tribulus Terrestris:<\/b><span style=\"font-weight: 400;\"> 500\u2013750 mg<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">\u2192 Daily total: 1000\u20131500 mg<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">\u2192 Supports hormonal recovery<\/span><\/li>\n<\/ul>\n<p><b>\ud83d\udca1<\/b><b> Additional recovery tips:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take <\/span><b>Magnesium citrate<\/b><span style=\"font-weight: 400;\"> in the evening to promote sleep<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Light stretching, foam rolling, or short walks on rest days<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prioritize 7.5\u20139 hours of <\/span><b>sleep<\/b><span style=\"font-weight: 400;\"> per night<\/span><\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"alignnone wp-image-14235 lazyload\" data-src=\"https:\/\/hcgym.ee\/wp-content\/uploads\/2025\/04\/maxresdefault-5.jpg\" alt=\"\" width=\"766\" height=\"431\" data-srcset=\"https:\/\/hcgym.ee\/wp-content\/uploads\/2025\/04\/maxresdefault-5.jpg 1280w, https:\/\/hcgym.ee\/wp-content\/uploads\/2025\/04\/maxresdefault-5-300x169.jpg 300w, https:\/\/hcgym.ee\/wp-content\/uploads\/2025\/04\/maxresdefault-5-1030x579.jpg 1030w, https:\/\/hcgym.ee\/wp-content\/uploads\/2025\/04\/maxresdefault-5-768x432.jpg 768w, https:\/\/hcgym.ee\/wp-content\/uploads\/2025\/04\/maxresdefault-5-705x397.jpg 705w\" data-sizes=\"(max-width: 766px) 100vw, 766px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 766px; --smush-placeholder-aspect-ratio: 766\/431;\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\ud83d\udcc6 Month 1 \u2013 (Weeks 1\u20134) 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 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":14226,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-14244","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>3 Month Bench Press Program from 85 kilos to the 100 kg | HC GYM<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/hcgym.ee\/en\/blog\/3-month-bench-press-program\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta 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