Boost Your Strength with This 8-Week Bench Press Program – Personal Trainer Glasgow

Are you looking to increase your bench press strength and build a powerful upper body? As a personal trainer in Glasgow, I’ve designed an effective 8-week bench press program tailored to help you smash your goals. This program takes inspiration from the famous Russian Masters program, renowned for its strength-building principles, and has been tweaked specifically to optimise your bench press performance.

Whether you're a beginner or an experienced lifter, this structured plan will guide you toward a stronger chest, shoulders, and triceps. Plus, it’s perfect for anyone training in Glasgow gyms or at our own facility, Learn to Lift Training, where we offer personalised coaching.

This program is tried and tested, I've used this program with a number of clients to great effect. Let’s dive into the details!

Why Focus on the Bench Press?

The bench press is one of the cornerstones of strength training, targeting your chest (pectorals), shoulders (deltoids), and triceps. It’s a compound lift that not only builds muscle but also boosts overall upper-body strength. This program is designed for intermediate level lifters as you will require a good base in terms of technique and proficiency in the lift.

If you are a beginner, working with a Glasgow personal trainer can ensure proper form and progression. Take a look at our Glasgow personal training page  to find out more about coaching on bench press and other key lifts.

In this 8-week plan, we’ll use a percentage-based approach (based on your one-rep max, or 1RM) to progressively overload your muscles, followed by a deload and a max-out test. Ready to get started? Let’s break it down!

The 8-Week Bench Press Program

This program assumes you know your 1RM (the maximum weight you can lift for one rep). If you don’t, book a session with a personal trainer in Glasgow at Learn to Lift Training to test it safely. The program runs two bench press days per week, with percentages calculated from your 1RM.

Week 1: Building the Foundation

• Day 1: 6 sets of 3 reps at 80% of 1RM  
• Day 2: 6 sets of 2 reps at 80% of 1RM
  Focus on form and control to set the tone.

Week 2: Increasing Volume

• Day 1: 6 sets of 4 reps at 80% of 1RM  
• Day 2: 6 sets of 2 reps at 80% of 1RM
  A bit more volume than last week.

Week 3: Gaining Momentum

• Day 1: 6 sets of 5 reps at 80% of 1RM  
• Day 2: 6 sets of 2 reps at 80% of 1RM
  The volume is ramping up.

Week 4: Peak Volume

• Day 1: 6 sets of 6 reps at 80% of 1RM  
• Day 2: 6 sets of 2 reps at 80% of 1RM
  This is your toughest volume week—dig deep.

Week 5: Strength Shift

• Day 1: 5 sets of 5 reps at 85% of 1RM  
• Day 2: 6 sets of 2 reps at 80% of 1RM
  Heavier weights, fewer reps—strength is building.

Week 6: Power Up

• Day 1: 4 sets of 4 reps at 90% of 1RM  
• Day 2: 6 sets of 2 reps at 80% of 1RM
  You’re getting seriously strong now!

Week 7: Nearing the Top

• Day 1: 3 sets of 3 reps at 95% of 1RM  
• Day 2: 6 sets of 2 reps at 80% of 1RM
  Precision and power are key here.

Week 8: Max Effort

• Day 1: 2 sets of 2 reps at 100% of 1RM  
• Day 2: 6 sets of 2 reps at 80% of 1RM
  Test your limits safely—consider a spotter.

Week 9: Deload

• Day 1: 3 sets of 3 reps at 70% of 1RM  
• Day 2: 6 sets of 2 reps at 60% of 1RM
  Recover and recharge for the big finish.

Week 10: 1RM Test

• Day 1: Test your new 1-rep max!
  Celebrate your progress—you’ve earned it.
  

Assistance Exercises to Maximise Your Bench Press

While the bench press is the star of this program, balancing all that pressing with assistance exercises is crucial for strength, posture, and injury prevention. As a personal trainer in Glasgow, I recommend incorporating these moves to complement your training at Learn to Lift Training or any other gym:

1. Rows for Balance

• Barbell Bent-Over Rows: 3 sets of 8-10 reps  
• Dumbbell Rows: 3 sets of 10-12 reps per arm
  Why: Rows strengthen your lats and mid-back, counteracting the forward push of the bench press and improving posture.

2. Pulls for Upper Back Strength

• Pull-Ups or Lat Pulldowns: 3 sets of 8-12 reps
  Why: These build your lats and rear delts, supporting your bench press stability and power.

3. Upper Back Work for Shoulder Health

• Face Pulls: 3 sets of 12-15 reps (use a cable machine or resistance band)  
• Reverse Flys: 3 sets of 12-15 reps
  Why: These target your rear delts and traps, promoting shoulder stability and reducing the risk of injury from heavy pressing.

4. Core Stability

• Plank Variations: 3 sets of 30-60 seconds  
• Hanging Leg Raises: 3 sets of 10-15 reps
  Why: A strong core keeps your body tight during the bench press, transferring power efficiently.

Pick from some of the options listed above and add these exercises on your bench days (after the main lift) or on off days. A Glasgow personal trainer at Learn to Lift Training can help you adjust reps and weights to match your level.

Tips from a Glasgow Personal Trainer

Here's some additional tips that will help you get the most out of the free Bench Press programme.

1. Warm Up Properly: Spend 5-10 minutes on dynamic stretches and light sets before jumping into your working weight.  
2. Rest Between Sets: Take 3-5 minutes rest for heavier sets (85%+), and 2-3 mins for lighter ones. 
3. Form First: Keep your shoulders protracted and retracted, feet planted, and back slightly arched. A personal trainer in Glasgow can refine your technique if needed.  
4. Nutrition Matters: A slight calorie surplus is beneficial for progress and recovery (although not essential). Fuel your gains with protein and carbs—think chicken, oats, and veg.  
5. Track Progress: Log your lifts to stay motivated, accountable and give you the ability to adjust as you go if need be.
   

Ready to Crush Your Bench Press Goals?

This 8-week program, inspired by the Russian Masters and fine-tuned for the bench press, paired with smart assistance exercises, is your ticket to a bigger bench and a stronger, more confident you. If you’re in Glasgow and want hands-on guidance, contact me—a personal trainer in Glasgow at Learn to Lift Training—to kickstart your journey. Let’s build that chest and smash your personal records together.

Start today—big PBs are waiting!