Side Quest
The 2x Bench
Plan
Named after a friend who decided, with no particular evidence, that he would double his bench. This builds the block: two pressing days a week, percentages off your current max, accessories left to your judgement.
Is doubling your bench realistic? Almost certainly not in one block. It is a direction, not a promise. The programming underneath it is ordinary and sound, which is the joke — the plan is sensible, the goal is unhinged.
The chase
Base percentages on
The number to beat
450lb
Twice your current bench. Go.
Week 1
Day 1 (Competition Bench)
Volume + intensity blend
| Sets | Reps | % | Weight |
|---|---|---|---|
| 4 | 5 | 80% | 180 lb |
| 2 | 3 | 85% | 190 lb |
Accessory: 3–4 movements, 3–4 sets, moderate effort.
Day 2 (Close Grip)
Hypertrophy + pressing volume
| Sets | Reps | % | Weight |
|---|---|---|---|
| 1 | 12 | 70% | 160 lb |
| 3 | 8–10 | 70% | 160 lb |
Accessory: 3–4 movements, 3–4 sets, moderate effort.
Week 2
Day 1 (Competition Bench)
Increased density
| Sets | Reps | % | Weight |
|---|---|---|---|
| 2 | 5 | 80% | 180 lb |
| 4 | 3 | 85% | 190 lb |
Accessory: 3–4 movements, 3–4 sets, moderate effort.
Day 2 (Close Grip)
Strength-endurance
| Sets | Reps | % | Weight |
|---|---|---|---|
| 1 | 10 | 75% | 170 lb |
| 4 | 6–8 | 75% | 170 lb |
Accessory: 3–4 movements, 3–4 sets, moderate effort.
Week 3
Day 1 (Competition Bench)
Heavy singles preparation
| Sets | Reps | % | Weight |
|---|---|---|---|
| 3 | 3 | 85% | 190 lb |
| 3 | 1 | 90% | 205 lb |
Accessory: 3–4 movements, 3–4 sets, moderate effort.
Day 2 (Close Grip)
Heavy volume support
| Sets | Reps | % | Weight |
|---|---|---|---|
| 1 | 8 | 80% | 180 lb |
| 5 | 5–6 | 80% | 180 lb |
Accessory: 3–4 movements, 3–4 sets, moderate effort.
Week 4 (Peak/Test)
Day 1 (Competition Bench)
Peak and projected max attempt
| Sets | Reps | % | Weight |
|---|---|---|---|
| 5 | 3 | 70% | 160 lb |
| 1 | 1 | 100% | 225 lb |
Accessory: 3–4 movements, 3–4 sets, moderate effort.
Day 2 (Close Grip)
Recovery and blood flow
Light pump accessory only.
Accessory: 3–4 movements, 3–4 sets, moderate effort.
How to run it
Two bench sessions a week: one heavy, one volume. Toggle the training max option on if you want percentages based on 90% of your max rather than the full number — which is the sane choice if you are running this for more than a few weeks.
Accessories are deliberately unspecified: three to four movements, three to four sets, moderate effort. Rows, some triceps, some rear delts. Nothing clever.
If you want the number this whole thing is chasing, start with the bench press calculator.