profile picture
Nick SymmondsNick Symmonds
/BIGGER Bench Challenge

Day 1

5.0|30 min|20 comments
Gym
Strength
Upper Body
Chest
Arms
All Levels
WELCOME TO DAY 1!!! I’m so glad you’re here and have joined the herd for my Bigger Bench Challenge! 💪 Here is the Day 1 workout: 5x12 @ 50-60% In order to join this challenge you had to first find your 1 rep max bench press. Good thing you did because all of your workouts are based on this number. When I say your workout is 75%, I mean the weight should be 75% of your 1 rep max. For example, if your 1 rep max is 250lbs, then your 75% is 187.5lbs. Now I know what you’re thinking: how the heck do I get to 187.5? You don’t, just round up or down. 185 or 190 is close enough. Don’t over think it and just have fun!! 💪


Community

S
Stephen 11mo ago
Can’t wait to see my bench go up!!
J
Jalen 1y ago
So I had a chaotic week and it prevented me from starting on the actual start date. So rough start but we have a goal to achieve!
C
Christian 1y ago
It was a challenge. Good start to the program!
T
Tyler 1y ago
First bench day! Here are my sets 12x120 12x135 12x140 12x140 pause reps 12x140 pause reps Weight was easier for me than. I expected. To give myself a challenge, I added pause reps into my last two sets. Definitely made the resistance a lot harder!
J
Jack 1y ago
This took 30 minutes, I forgot to start at the beginning of my lift. And I’ve got to say, cool workout! I’ve been powerlifting (5/3/1, 5x5) for a few years now and haven’t periodized nearly enough. All that to say, it’s nice to get back to volume lifts and mix things up a bit. Due to injuries in each of my wrists I have been stuck at 275lbs on my bench for 15 months! Physical therapy finally has me lifting heavy again, and I hope your program will be my plateau breaker. Thanks Nick!

More workouts from Nick Symmonds

START HERE 🦬💪 WELCOME TO THE CHALLENGE! STARTS April 1st
5.0
13
Day 2
5.0
12
Day 3
5.0
15
Day 4
4.9
14
Day 5
5.0
16
Day 6
5.0
11
Day 7
5.0
13
Day 8
5.0
15
Day 9
4.9
10
Day 10
4.9
14
Day 11
5.0
11
Day 12
4.8
17
Day 13
5.0
9
Day 14
5.0
9
Day 15
5.0
14
Day 16
5.0
10
Day 17
5.0
13
Day 18
5.0
10
Day 19
4.9
12
Day 20
5.0
9
Day 21
5.0
6
Day 22
5.0
11
Day 23
5.0
10
Day 24
5.0
11
Day 25
5.0
9
Day 27
5.0
6
Day 26
5.0
10
Day 28
5.0
9
Day 29
5.0
8
Day 30
5.0
12