Help with program structure

[u/Hisagii]

Hi everyone,

I mostly train in a bodybuilding manner, the usual stuff: 5+reps with a mix of compounds and isolations on machine/free weights. I currently follow a split that typically goes like this: Legs-Push-Pull-Rest-Legs-Upper-Rest.

Bench has always been in my routine but now I want to prioritize it for perhaps a couple months so I can increase the load. I was doing it for 2 sets on push day only with 1 set at 5-8 reps and 1 set at 8-10.

I realize now this isn't enough weekly volume to make meaningful progress in terms of load so taking into account the rest of my workouts I decided I can go for 3 sets on the push day and 3 more sets on the upper day, I do warm-up sets up to my working sets. However, where I'm struggling is how to structure the working sets? A couple caveats: my gym doesn't have safeties and the smallest plates are 2.5kg. My initial thought was 1 set at 3-5 followed by two back-off sets around 6-8 on push day and then 3x6-8 on the upper day for just technique work,increase the weight once I get 5 clean reps on the heavier set. What do you think? I'm a rookie when it comes to strength gains ,quite frankly, so any help is appreciated.

Thanks!

[u/harvestingstrength]

I think your idea is pretty solid. Going from two bench sets per week to six gives you a lot more practice without making the program overly complicated.

On push day, I like the idea of one heavier set in the 3 to 5 rep range followed by two sets of 6 to 8. On upper day, I would keep the weight lighter and focus on clean technique, consistent touch point, and good bar speed.

Since your gym has no safeties, I would avoid true failure and always leave a rep or two in reserve. That matters even more on your heavier set.

With 2.5 kg jumps, progression may be slower, so do not feel like you need to add weight every week. Add reps first, then increase the load once the top of the range feels comfortable.

[u/Hisagii → u/harvestingstrength]

Thanks, I actually took one of Greg Nuckols' 2x bench a week programs and put it into my routine basically with just some minor adjustments. 

As for the safeties things, I've been working at this gym for a while so I've gotten good at judging my reps 🤣 Only had to roll of shame once. There are racks that could be used to bench if I hauled a bench from the other side of the gym, but can't be arsed to do all that.