Free Bench Press Program! High Frequency 5-Week DUP for Explosive Short Term Strength Gains!
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- čas přidán 19. 01. 2020
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This is a free 5 week high frequency bench press program that uses a daily undulating periodization (DUP) approach for explosive short term growth. By using a variety of sets and reps, this bench press routine increases size and strength while improving technique. Not for the faint of heart!
BaseStrengthAI is more reliable than a coach, cheaper than an Excel template!👇👇👇
www.BaseStrength.com/the-app
Bromley Merch from Barbell Apparel only available HERE! 👇👇👇
barbellapparel.com/Bromley
Pause at 13:20, for anyone trying to screenshot it.
Thank you Alex. I really appreciate your work. Greetings from Italy!
Perfect timing I was trying to find a bench program ,thnx
I still watch Lee's Q & A live every Saturday morning. He's fantastic 😄 cheers for the programme 👍
What an awesome time for CZcams to recommend this, right after I tweaked my knee and needed to find something less leg intensive. Thanks for the inspiration!
Lee Hayward! Right on I remember using one of his splits. Really cool dude.
Thank u Alex, I'm trying to grow my bench among other things and ur vids are helpful
Thanks for the program Alex, started it today, lets see if I can improve my poverty bench. After complete it i will post a feedback on the forum!
Any update ?
Okay, for everybody trying to figure out the rest/pause situation for this program, I dug through nearly all of the comments and found this comment from Alex: “Rest pause means each set to failure. Fail, rest 20 seconds, fail, rest 20 seconds, fail. Thats a set.” That’s 1 set! So we have to do that three times when the program says three times! So let’s say it calls for 135 rest/pause for three sets, the sets would look something like this:
135xFailxFailxFail
135xFailxFailxFail
135xFailxFailxFail
Between each “Fail” we rest 20 seconds, and between each set we would do a normal rest. Hope this helps!
Can you explain the heavy 2 pls!??
Hope you send me the pdf of the program I can't find it
Hi guys, I’ve posted the link to the excel spreadsheet several times, but it keeps getting deleted because this is no longer a free bench program (title of video should be changed)
@@cody7477 could you send the link here
So in the actual program, how many rest pause sets are there? Like light 2 A, 55% rest pause but for how many sets?
Thanks for posting. I am watching from St Lucia in the Caribbean islands.
Ok!
After a back injury, I think this is a perfect program for me to try while I recover.
Update6 months and I'm still loving this bench. czcams.com/users/postUgkxo_64lVTGMk7y4aXTPxPOcQ3YTLyQ6kYV I use it almost daily. I've gotten used to the small wobble and it's no problem at all. Love the storage, it folds right next to my weight set in the garage and hardly takes any space. I wish the covering material was a little bit tougher. I have a feeling that in a couple years it'll tear, but the bench is very well priced that I would just buy a new one.3 month usage review. Awesome bench for someone looking for compactness and storage. I did have to drill a couple holes to adjust my preferred seating position and leg bar position but that's only due to my personal preference. It's very sturdy for normal workouts, but for anyone going above 100# dumbbell press it wobbles ever so slightly. I would probably go with a fixed bench if that's the case. That being said i can accomplish 99% of my normal gym workout with this setup. Very happy with the purchase.
Hey, I was wondering for the heavy-2 a day, do I do 1 set for 3 at 85% then after that 5 sets of 3 reps at 75%? I saw confused in that part if you could help, thanks.
@@krxoryIk I’m probably wrong but me personally I did 1 set of three then drop the weight and did another set of 3 and repeated 5 times
Ok. Started the program and tested today. Went from a shaky 205 to a solid 235. My back cramped at 240 so I dumped the lift. I turn 46 next week The volume was humbling and I thought I would not get me 225 goal but it went up quickly. And 235 was good. Thanks Bromley.
Wow, amazing progress
To your recollection did this number dump as you switched to a normal training frequency, and did you have to work back up to it?
Hi Alex. Thanks so much for all this great info. Can't wait to try the program out.
Thought you might want to know the e-book has a little typo. Week 5's Monday workout is listen as 5x15 @ 65%, instead of rest/pause @ 65%.
I appreciate all the precaution warnings, and how you mentioned how your muscles can grow faster than your joints. We all get really excited to get results quickly. But it's not always the best for our bodies. Thanks
This is really only a problem on gear.
If we are talking about the tendon ruptures and muscle tears that seem to come out of nowhere, I would agree with you. Overuse issues in general seem to be an equal opportunity employer.
@@AlexanderBromley That is true! Overuse is no joke, even in natties.
That was not a knock or a judgement, btw. Everyone's free to use whatever they like. I just tried to make the "beginners" (at whom this video is aimed at, I think) less scared.
Good content!
@@AlexanderBromley íf
Wow. Amazing channel. You deserve at least 1million sub
thanks for another video :)
This works, thank you so much for this program, it destroyed my bench plateau and made my bench go from 275 to 300, thank you
thats crazy! that cant be true
Cheers, think I might give this a try. Smolov Bench cycles have worked for me in the past. I generally benched 3x per week in 2019 - my 1RM went up way more than I expected. Still my weakest lift though!
Good already having experience with a high frequency approach. One of our guys is halfway through it and exceeding his expectations, even while fatigued from the week's work. If you run it, keep us posted!
Man the stuff he says it right on for me...I did my own bro splits win I first start a few years ago and just shot up but now as I learn I have to be more specific in my work ..Like building my back to build my bench instead of benching moree
dry rubberband pec tendons descriped my last training cycle perfectly lol
Excellent content
I just want to thank you for the easy layout, I am sure most of the layouts I have read getting back into this have also been easy but I understood yours easier and I didn't want to spend to much time learning the paper work before doing the work.
During this bench program can I work any other muscle groups like back or legs? Or am I only supposed to do what the program says?
I recently went through this program and really liked it. My 1RM bench went from 245 to 275, which was encouraging as I was a bit stuck in a different program prior to this. I ended up doing most of the accessory work outline in the program on most days, mainly because I had the time. This was pretty exhausting, but I believe helped quite a bit. And, since the program is fairly short, I was able to get a break after the 5 weeks ended. This is a great program and I will likely run it again in the near future.
Does your 1rm increase?
@@dannygoode5714 Yes, went from 245 to 275.
@@dfadams11did you lose strength after?! I can’t find a solid answer on this anywhere
@@mrflappystripedtigers3938you wont lose strength permanently after. Itll come back very fast with normal training
Thank you for the program man. Looking forward to try it out. Would this format work with improving my overhead press as well?
I got a 10 lb PR out of it. 290-300. Not bad. DUP kept it interesting. Enjoyed the accessories. No nagging pain arose surprisingly.
I am not new to lifting, however I am newish to training with power lifting strategies for strength and size. I am most definitely going to try this and see what kind of affect if has on me. A majority of my training has been athletic oriented, and then into bodybuilding style training. Will report back in 5 weeks, starting in 2 days!
How it worked ?
I ran this programme 3 months ago and went from 100kg/220lbs bench to 120kg/265lbs. Was the first programme i never hopped off of and actually stuck to to the letter and felt like it payed off brilliantly, tried it out with a couple of clients and they gained approximately the same amount on their bench as well! Very tempted to run this again even though i know it won’t give anywhere near the same result as the first time
@Milo Machill hey man, took the rest pause sets for as many reps as i could, then rest between 20 secs to a minute then as many reps as i could again
@@seaneymcdermott7524 how many sets did u do?
I ran this after a 4 weeks bodybuilding style program. I expected to come back where I was before quarantine, but I gained 30lbs on my all time max with a possibe 35-40. Had a bit of pec tendon pain at the end of week 2, but nothing dramatic. Definetly recommend it! Gonna run it back in a few cycles
What do you do on the medium day do you do all of the reps and sets or do you just pick one you want to do
Danny Goode I always follow a program 100% to see if it works for me. Medium days were my favorite because of the AMRAP set. Do everything that's required and you will see amazing progress if you're not used to high frequency benching.
@@brs9044 wait so what do you do on medium days
Danny Goode Oh I understand what you mean. There are 4 medium days in the program, but you don't do the same medium day workout twice. So 1-1 you do 5,5,F. 2-3 you do 5,5,5,5,F. So on
@@brs9044 I do not undserstand at all, there is only one medium day on there. I did every single set that was listed in the medium day. Guessing I did something wrong? super confused right now
I just finished your program and I can say for a fact my bench skyrocketed because of this. My 1RM before was 230 (prior to COVID happening), and now I was able to hit 275. My body felt great on the day that I maxed out. As long as you take the prehab and accessory movements seriously, your body shouldn't be feeling totally worn out. I felt like I could've attempted another 10 pounds to put me at 285, but I could slowly start to feel the fatigue settling in and decided to stop. I have nothing bad to say at all about this program, I'd HIGHLY recommend this to others. Would I do this again some time in the future? Yes. Now I am transitioning to another program after deloading for one week.
Can u explain the rest pause light 2 part.
How many sets and reps in this part?
@@arcaneknight9799 after this I switched to Candito’s 6 week strength program
@@TheBobmarley808able Has the 6 week program been going well? Would you recommend it to a new lifter?
Should you be doing accessory work after the benching?
@@dizletik5715 only what’s stated in the program. If you’re wanting to do additional work on top of that it’ll hinder your progress
I just finished this 5 week program today. I maxed out one week before I started at 275x1. I felt like I could have got 280 (but didn’t go for it). I decided to use 280 as my max for calculating through this program. The light days were rough...I didn’t get the 15 reps every set and my rest/pause reps decreased drastically after the first set but I was able to complete every medium and heavy day. Today I was able to get 300 for 1 rep. I was eating plenty of calories the whole time as suggested but still weighed right at 250lbs from start to finish. Thanks Alex for the solid program! I plan to hit this program again after several months of lower frequency work.
Finished one week of it so far and that 15 reps 1 minute rest demolished me too lmaoo Have the rest/pause reps tomorrow so hopefully will be a bit better.
Yo those 15 reps are brutallllll !!!! , It's nice to see people follow the program too
@@VeinM how many sets for rest pause
Hey Man, thanks for sharing your experience.
Could you please provide me the Free PDF of this program as i'm unable to find this on the website.
@@strengthetics it should be on his website which is in the description. I believe it’s no longer free, costs $9 now. Good luck
Your Awesome!!!
been running the programme for 5 weeks now. Test day is tomorrow. Quite nervous but excited to see the results. Loved the programme and ill let you know how tomorrow goes asap
cheers Alex
How's the PR's coming?
How much did you improve?
Bruh why people always post stuff like this but never give an update 😂
did you die maxing out or something? cause were dying to know over here.... HAH
What was the max?
This program is working…i found out about this one exactly 5 weeks ago with my 120kg 1rm. I took 125kg as a new max. After week 3 i tried 120kg and it felt lightweight. Today was my TEST day, 125kg no problem, i did go for a 130kg and got it. Im gonna continue to do this program for the next 5 weeks and try to catch 135. Thank you 🙏
Where is the link to the program?
@@jayson2555 there is a table on the video behind him 😉👍
Hey, for the medium days do we do all 15 sets or only a part of the medium day? Thanks
@@padalox2518 medium days are for example 3x5 75% means 3 sets of 5 reps with 75%
Thanks
Excited to try this did 405 in 8 weeks with bodybuilding style training about a year ago so interested to see what I can do with a powerlifting focused approach
Thanks for the program! When calculating the percentages, should we assume that our 1RM will not change throughout the month? Or should we re-test at some point in addition to the end of the cycle?
Nope, plug in your numbers, run start to finish, and test after the deload in week 5. If you test to early, you will still be fatigued and won't put up as big a number.
how many sets we do for rest pause
I’m in week 2 of this program. Medium days really smoke me. It’s brutal but I’m liking it
Where’s the spreadsheet
I am in the "elite" level. I train everyday. Volume is what I know and have been doing for so long. I do heavy as well. I am 7 weeks out from bench press competition. Going for broke and I am going to use this program. Will let you know how it works out.
How did it go??
I'm in my last week of a smolov jr for bench, and I'm seriously shocked at the effect that high frequency training has.
I’m gonna run this while trying to put on 10 pounds during. I’ll leave an update after
You died?
I’m gonna give it a try, deloading as of yesterday going to give it another 6 days then get into it, starting at 295 with a 3 second pause hoping to get 315 by the end
Did you get it?
how many sets for rest pause
@@mojojojox3557 how many sets for rest pause
Started this 5 weeks ago. Could bench 315x2. That calculates to 325 but have never lifted more than 315. Today I hit 345. Accessory work is the most brutal part of this program. The last day of 65% for 5x15, I couldn't get all my reps. At one point I hit 280x11. The strength Level One Rep Max Calculator said that I should get 380 based on 280X11. This week I will start Smolov for Squats. I hit 500 6 weeks ago and have only squatted once since with 365 5x5. My goal is 600 by the end of the 13 weeks. BTW, I'm 43.
hello, can u tell me what did you do for acessories?? thank you
@@miguels1327 just literally what is on his program. Nothing more. Nothing less.
@@kevinmixon7373 how many sets and reps did you do for the rest-pause sets?
I did 5x5 of 215 with 5 second pauses
@@kevinmixon7373 was each set to failure?
Damn, I'm trying to grind a consistent 531 program for about a year before branching out but this seems like too much fun...
I'm interested in purchasing this program. I went to the site but I couldn't find it. Has this program been succeeded by your new program?
Thanks for the program, trying to fix my poverty bench asap. I'm worried about recovery tho, I only have access to a college cafeteria for nutrition purposes and I have never benched more than 2x a week. Think I should run a 3x program before I consider running this?
well... did you?
Just an update how this program worked for me: ran it twice with a 2 week deload in between, went from a shaky two reps with 100kg to an easy 5x5 with 100kg by the end. Make sure you do your stretching after each day and you’ll be fine.
How did u buy it? I cannot find it on the website listed in description
@@User1245.. I didn’t buy it, just used the table in the video and made a spreadsheet for myself for the exact weights to use
@@ValidUsername77 ok thank you
We’re you able to keep the gains you m’aide from this program ?
Damn my goal is 100kg, thanks for the feedback
Do you have something for more intermediate lifters? We’re the gains don’t come as fast any more?
For the medium days are you supposed to do all of the sets or just one set for each medium day?
if the weights become too easy after week 2 or 3 should we increase weight by a litte?
How do you recommend going about the rest pause workouts? How many total reps/how many sets?
yea did u find it out
Thank you for all the information for free . Is this program no longer for sale ?
@alexanderbromley or someone, I can’t locate the pdf that explains how you max on test day. Can someone explain how to go about figuring out doing that? Thank you
Does anyone know how to do the rest-pause sets? Are the 3 sets just the quick succession sets or is it three sets with different weights?
Been stuck at a 290 bench for god knows how long - time for a change.
Is it advisable to run this program exclusively with paused reps (max 1 second)?
Appreciate the A-grade content!!
Howyd it go for you?
LOL, I though I was getting advanced in benching. But I'm here as he said looking for Free shit. Back to intermediate Joe
Starting this before the year ends! My bench is currently at 230lbs. It was around 240-245 before quarantine so hopefully I can get to 250-260 by the end of this program. I will also update after i finish this program!
Hey we’re about the same. I paused 265 a couple months ago but my butt came up off the bench and I’ve gotten to where I can do between 225 and 240 pretty much any day of the week. Hoping to get that 265 clean this time 👊 Best of luck to you
@@slandonlewis good lucky to you too!
Just finished first week. Difficulty:5/10. was able to add a few sets of incline in fine. Hardest part was prob counting my set on the 10x3.
@@jintaowu6360 I’m thinking I might wait two weeks and keep doing my incline and close grip with chains. Did you have to rest long at all?
@@slandonlewis not really my rest period was no more than half a song.
Can I train my squat/deadlift along with doing this program or will I be losing strength on those lifts? Thanks
5x15s killed me! I underestimated it.
Killed me, beat me and defeated me... Couldn't even finish the first session =(
Didn't hit 15 at 3rd set I believe..
yo wheres the program why is their squibbles
Is there a place somewhere online where I can purchase this program? It’s unfortunately not available on the website. Thanks!
Starting the program today. Will update when done. Starting bench is 260 touch and go.
update - did my day three on saturday and all I can say is make sure to warm up for the 5x15. Do not underestimate it
Update - finished with the program. We maxed out early (Monday) my brother and I just felt a crazy pump during our warm up and went for it. Results - my previous max 4weeks ago was 260 using bumper plates (super fat plates) this time around I hit 270 using dense plates (thin plates). Ten pounds doesn’t sound a lot but to put in perspective, I was only able to rep 225 for three-reps (struggle reps) now I can do 7 reps fairly easily
My brother also joined me on the program. His previous max was 265 also bumper plates and he did 275 fairly easily with the dense thin plates. He can throw around 225 for 10 reps now (before it was 5)
Great program, definitely recommend. Make sure to emphasize shoulder mobility and warm ups
@@saneforyou1308 i hope you send me the program can't find it
I went from a slow 245 to a fast 265 and from a 225x3 to a 225x8.
I’m shocked by the effectiveness of this program. I’m a bench every third, maybe every fourth day kind of person, but I was able to finish week two without pain or injury. I can already tell I have more strength and size. I started out at a much diminished 245 (pause at the bottom) max bench press coming out of quarantine. I’ll update once I finish the program.
Finished the program. It was a struggle and a slow lift, but I got a 265 competition style bench with the pause at the bottom. I also threw on 285 for a ‘touch and go’ and that one flew off my chest. Probably could have done more, but that wasn’t really what I was comparing with.
@@matthewreddick9334 nice, what was your bench before quarantine?
@@matthewreddick9334 so u went from 245 to 265 in 5 weeks? and then managed to touch and go 285 lol? man thats pretty good..
@blah blah well i did put 10 pounds on my bench in 3 weeks.. so maybe hes not lying : o?
@blah blah well im not saying 5 pounds of muscles lol. more something along the lines of 0.5 to 1 pound.
For heavy 2 what are the sets and reps, I’m confused on it
What accessories do you do with the program ?
Just got my new diet pushing 3500 calories high protein and carbs lots of water starting this a week into it and let’s see what happens
Hey @alexander I tried to go to the website doesnt seem to work where can i find the 20 page manual
Im starting this program again after a few months. Current 1RM is 145kg raw on 96kg bodyweight. Im looking to max to 150kg in the next few months. Gonna update after the end.
I did not find the program? Where did you get it?
@@colinweimann4582 behind the guy in the video hahah
@@filipp8497for the heavy a day are you supposed to do 1 set of 3 at 85% and then 5 sets of 3 reps at 75% afterwards?
Does anyone have the accompanying pdf for the programme. All the links are dead.
Would this structure still be beneficial for something like a barbell overhead press?
Supposed to be prepping for the police academy, think I might do this instead I just got 295 with a 3 second pause hopping to get 315 for the first time
How did it go?
If you were to run this bench program would you do any isolation lifts or dumbell stuff for the pressing muscles?
Also what about back and arm stuff?
Lastly would you just bring squat and deadlift to maintenence volumes and how would you space them throughout the week?
don't do any extra chest work and keep the rest of you training to mainetence
Hey! Couldn't find the pdf anywhere, not in store either, is it still available somewhere? Thanks!
Tempted to pretend this is a squat program and give it a go...
Well it wouldnt be as brutal as Smolov.... if you decide to be the guinea pig, keep is updated!
Or as a deadlift program lmao
@@otoyoto7153 😂😂😂😂😂
@@AlexanderBromley what if I used this for OHP? Happy to be a guinea pig if you don't see a downside.
mjconns I was just about to tell you that there’s a guy on Reddit who has done just that, then I recognised your username haha
Is their a version of this for the squat?
Is this program still available? I'm willing to pay but I don't see it in the store anymore.
Is this touch and go or pause? And what is the difference and rep range of rest pause and normal pause?
I was wondering the same thing
Walter Kurda has done it over decades
I'm gonna try this, starting tomorrow.
My current 1rm is 76kg, I'm gonna update on this after i finished the program.
(Don't worry guys, i will update on this)
First week update: it was relatively easy, light day wasn't as hard as i imagined it would be, but it still felt harder than Medium and heavy day. I'm kinda worried about rest/pause days TBH.
Second week update: it was hard, really difficult, but it's done now. I couldn't imagine 5×15 would be that painful. I'm happy that i can rest for 2 days now.
Last week update: I couldn't break through my 1rm, I guess getting stronger in larsen bench press isn't as easy as regular bench.
Hey man
Where can I find the program?
@@gyatilento5661 there is not that much of additional info in the spreadsheet rather than bunch of back exercises.
You can pretty much figure out things that are not obvious by reading other comments in CZcams comments section.
(I guess the link to the spreadsheet got deleted)
for heavy day 2.., are the sets the same as the back off sets. it says 85% x3/ 5 x3. So am 5 sets for the top set as well?
85% x 3/ 75% x 5 x 3*
I feel like it wouldnt be the greatest idea to do this when wrestling season is about to start, but do you think I could still do it?
Can I do this after going to the gym for 6 months or should I wait before doing a program like this
How many sets are you supposed to do for the rest/pause?
I'm very interested in buying this but i can't find it on the website
Do you do this as part of full body workout?? For example, start with the bench press part and then follow with the rest of the body parts
Should you do warm-up between DUP?
How should I approach the final week as far as nutrition and sleep goes? Should I go on even more of a surplus
Could this be applied to OHP?
Hello does this work with dumbbell bench press the same? I like doing DBs better
Hey does anyone know where I can find this program? Don’t see it on his site!
It says the forum is already requiring membership, did we miss out on the free opportunity already?
Yes, unfortunately it has passed! We are sitting over 400 members, so it is $4.99 per month from here in out.
Is the PDF still available somewhere?
Can you still find the program somewhere or is it pretty much vanished. I would be very gratefull if somebody answers
I set a goal at the beginning of the year to bench 225lbs. Today is December 6th and I’ve been plateaued at 205 for a few weeks before starting the program. I am hoping this program helps me get there. I am currently on week 2. My chest is super sore today after the L-A workout today. I’ll keep you posted on progress and final test.
I just got through the second week. The 5 sets of 15 was a grind. Didn’t really feel sore at all this week. Trusting the process.
Good luck! 225 here we come
@@garrettwolfe9236 update again soon
I got through week 3 no problem. The H-3 workout was feeling a little easy doing the singles so I went up 5 pounds for a couple sets.
Today I started week 4 and the 15 reps at 65% was a beast. I wasn’t able to complete them all. I went 15,15,14,13,11. The pump was insane. I’ll update at the end of the week
@@garrettwolfe9236 nice going
Hey coach, can I still hit back and biceps during this program ?
How do I find this program the two listed websites won't pull it up
Ive been benching for 28 years, im getting close to 440 lbs, curious what your bench is, mr bromley? At my age , 48, my shoulders can’t handle 3x week benching.
My competitive focus is overhead pressing which doesnt leave room for heavy benching these days (I do close grip and floor presses as accessories). I've done 315 for 20 and a 475 'bottom up' bench off the pins, some time ago, couldn't tell you a meaningful number right now.
Knowing your limits is key. Age and training miles make recovery slower and something like this would likely not end well
I did 315 for 13 reps amrap set 3 months ago. If thats a reasonable reference then I’d say u were right near to a 500 pound bench. Dam good for a non bencher!!!!!maybe overhead press DOES carry over well.
@@jefferylord3068depends on ur leverages some ppl get more carryover from x accessory to y exercise vs others
@@jefferylord3068 Not a great reference. I hit 315 for 10 but can't put up 405.
@@calizza when u can hit it for 13 ill bet you your at around 425
Video starts around 9:20
😂😂😂
There is l 1 so should i do only light and the Number 1 or the Wohle l-1
can you run this program and still do some squatting in parralel? or some accessories..?
He suggests squatting either on another day, or once a week on light bench days. But don't push it; just maintain. And he recommends only the squat - no deadlift or anything else. It's a bench program. Fix on that.