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Free Bench Press Strength Training Program by Noah Fritz

The following Bench Press 'Strength Training' Program was provided by a former member of the Strength Oldschool community who was active in serious strength training. Noah Fritz kindly provided this program for FREE for anyone to try.

Free Bench Press Strength Training Program by Noah Fritz

Always consult a doctor before beginning a new training program. Strength Oldschool and Noah Fritz will not be liable for anyone who decides to try out the following program. This program is free to use at your own risk!



This is a 5 week program. Adding 15 - 20 lbs on your Bench.


Flat Bench – 6 sets of 3 reps with 75% of your current max (use the 75% for all 6 sets, don’t increase in weight.) each week add 5% to your 6 sets of 3 reps. So on week 5 you will be doing 95% of your old max.

After the flat bench sets…load the bar up to 20 lbs over your current max. And lower down nice and slow onto safety pins, or your chest if you have a spotter. Crawl out from underneath or have your spotter pull it off your chest. Do this negative only once and add 10 lbs each week.

Close or super wide grip bench – 2 sets of 5 reps with 50% of your max. Add 5 pounds each week. Complete these 2 sets with maximum speed and effort. If your regular bench grip is wide, go close grip on these. If your grip is regularly close, go really wide.

Reverse grip bench - 2 sets of 5 reps with 50% of max. Add 5 lbs each week. Complete with heavy muscle contraction and speed.

Triceps push downs / dips (alternate each week) - 3 sets of 15-20 reps.



  • Max on week 6.
  • Be sure to lightly hit your shoulders and some type of incline press very lightly during some other workout each week!


Noah Fritz

* Note by Strength Oldschool: It's not made clear in the program above but I'm confidently assuming Noah is recommending that the lifter train the above exercises just once a week. Noah does state to include shoulders and incline bench press work during another workout within the week, but very lightly!

If anyone decides to give the above routine a try, please consider posting your results and thoughts on how effective the training program above was for you. Thank you.

Keep training hard folks!

All the best,

Strength Oldschool

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