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Strongman Bill Kazmaier 10 Week Big Bench Program

Strength Oldschool

Edited by Strength Oldschool

Bill Kazmaier - 10 Week Bench Press Program

Bill trained much like a bodybuilder, when he got closer to meets he would cycle down to lower reps on the more compound movements. First he’d cycle down to sets of 8 reps, then sets of 5 reps, then to triples, and then doubles when very close to a meet. Prior to his 661 lbs World Record bench press he did a 633lbs. triple. Later, in exhibition, he did 600lbs. for 5 repetition.


Monday

  • Bench (heavy) warm up, then 4 sets x 10 reps
  • Wide Grip Bench 3 sets x 10 reps
  • Narrow Grip Bench 3 sets x 10 reps
  • Front Delt Raise 4 sets x 8 reps
  • Dumbell Seated Press 4 sets x 10 reps
  • Side Delt Raise 4 sets x 10 reps
  • Lying Tricep Push (after 2 warm up sets) 6 sets x 10 reps
  • Tricep Push Down 4 sets x 10 reps


Tuesday

  • Squat (heavy) warm up, then 4 sets x 10 reps
  • Deadlift (light) warm up, then 3 sets x 10 reps
  • Shrugs 2 sets x 15-40 reps, 1 set x 10-20 reps
  • Seated Hammer Curls 4 sets x 12 reps
  • Standing Curl 4 sets x 10 reps
  • Close Grip Chin Ups 3 sets x max on each set
  • Seated Row 4 sets x 10 reps
  • Leg Extensions 3 sets x 10 reps
  • Leg Curl 3 sets x 10 reps
  • Calf Raise 3 sets x 15-25 reps


Thursday

  • Bench (light) warm up, then 3 sets x 10 reps
  • Wide Grip Bench 3 sets x 10 reps
  • Narrow Grip Bench 3 sets x 10 reps
  • Dumbell Seated Press (heavy) warm up, then 4 sets x 8 reps
  • Front Delt Raise 4 sets x 10 reps
  • Tennis Backhand Cable Extensions 4 sets x 10 reps
  • Prone Tricep Extension 4 sets x 10 reps


Saturday

  • Deadlift (heavy) warm up, then 4 sets x 8 reps
  • Squat (light) warm up, then 4 sets x10 reps
  • Shrugs (heavy) 4 sets x 10-15 reps
  • Seated Hammer Curl 4 sets x 8 reps
  • Concentration Curl 4 sets x 12 reps
  • One Arm Row – 3 positions 3 sets x 10 reps
  • Wide Grip Pull (down to chest) 4 sets x 10 reps
  • Leg Extensions 3 sets x 10 reps
  • Leg Curl 3 sets x 10 reps
  • Calf Raise 3 sets x 15-25 reps
  • (Ab Work When Possible)


Bill Kazmaier - Bench Press King


Here’s a 10-week program that I used to top off my bench training with a world record 661 lbs Bench Press. It’s so intense that I recommend only two upper body workouts per week, one light and one heavy day per week.

Strongman Bill Kazmaier


Week 1:

Light Day:

Regular Bench Press - 225 (10) | 315 (10) | 410 lbs (3 sets of 15 reps)
Narrow and Wide Bench Press - 350 lbs (3 sets of 10 reps)
* Dumbbell Press - 100 lbs (3 sets of 10 reps)
* Front Raises - 75 lbs (3 sets of 10 reps)
* Lateral Raises - 75 lbs (3 sets of 10 reps)
* Modified Triceps Press - 300 lbs (4 sets of 15 reps)
* Decline Triceps Press - 335 lbs (3 sets of 15 reps)

* Assistance exercises


Heavy Day:

Regular Bench Press - 225 (10) | 315 (10) | 405 (10) | 435 lbs (3 sets of 15 reps)
Narrow and Wide Bench Press - 375 lbs (3 sets of 10 reps)

* Assistance work same as my light day.


Week 2:

Light Day:

Regular Bench Press - 225 (10) | 315 (10) | 420 lbs (3 sets of 15 reps)
Narrow and Wide Bench Press - 360 lbs (3 sets of 10 reps)

* Deltoid work same as week one

* Modified Triceps Press - 310 lbs (4 sets of 15 reps)
*Decline Triceps Press - 345 lbs (3 sets of 15 reps)


Heavy Day:

Regular Bench Press - 225 (10) | 315 (10) | 405 (10) | 455 lbs (3 sets of 10 reps)
Narrow and Wide Bench Press - 385 lbs (3 sets of 10 reps)

* Assistance work same as my light day.


Week 3:

Light Day:

Regular Bench Press - 225 (10) | 315 (10) | 430 lbs (3 sets of 12 reps)
Narrow and Wide Bench Press - 400 lbs (3 sets of 10 reps)
* Dumbbell Press - 100 lbs (3 sets of 10 reps)
* Front Raises - 75 lbs (3 sets of 10 reps)
* Lateral Raises - 75 lbs (3 sets of 10 reps)
* Modified Triceps Press - 320 lbs (4 sets of 15 reps)
* Decline Press - 355 lbs (4 sets of 10 reps)


Heavy Day:

Regular Bench Press - 225 (10) | 315 (10) | 405 (10) | 480 lbs (3 sets of 8 reps)
Narrow and Wide Bench Press - 400 lbs (3 sets of 10 reps)

* Assistance work same as my light day

Bill Kazmaier - Strongman


Week 4:

Light Day:

Regular Bench Press - 225 (10) | 315 (10) | 440 lbs (3 sets of 12 reps)
Narrow and Wide Bench Press - 380 lbs (3 sets of 10 reps)
* Dumbbell Press / Front and Lateral Raises - (same as week 3)
* Modified Triceps Press - 330 lbs (4 sets of 15 reps)
* Decline Triceps Press - 365 lbs (4 sets of 10 reps)


Heavy Day:

Regular Bench Press - 225 (10) | 315 (10) | 405 (10) | 500 lbs (3 sets of 8 reps)
Narrow and Wide Bench Press - 410 lbs (3 sets of 10 reps)

* Assistance work same as my light day


Week 5:

Light Day:

Regular Bench Press - 225 (10) | 315 (10) | 405 (10) | 450 lbs (3 sets of 10 reps)
Narrow and Wide Bench Press - 390 lbs (3 sets of 10 reps)
* Dumbbell Press - 110 lbs (3 sets of 10 reps)
* Front and Lateral Raises - 85 lbs (3 sets of 10 reps)
* Modified Triceps Press - 340 lbs (3 sets of 15 reps)
* Decline Triceps Press - 375 lbs (4 sets of 10 reps)


Heavy Day:

Regular Bench Press - 225 (10) | 315 (10) | 405 (10) | 495 (10) | 525 lbs (5 sets of 5 reps)
Narrow and Wide Bench Press - 420 lbs (3 sets of 10 reps)

* Assistance work same as my light day

448 lbs for 3 reps - Seated Press - Bill Kazmaier


Week 6:

Light Day:

Regular Bench Press - 225 (10) | 315 (10) | 405 (10) | 460 lbs (3 sets of 10 reps)
Narrow and Wide Bench Press - 400 lbs (3 sets of 10 reps)
* Dumbbell Press, Front and Lateral Raises - (same as week 5)
* Modified Triceps Press - 350 lbs (4 sets of 15 reps)
* Decline Triceps Press - 350 lbs (4 sets of 10 reps)


Heavy Day:

Regular Bench Press - 225 (10) | 315 (10) | 405 (10) | 495 (8) | 545 lbs (4 sets of 5 reps)
Narrow and Wide Bench Press - 430 lbs (3 sets of 10 reps)

* Assistance work same as my light day


Week 7:

Light Day:

Regular Bench Press - 225 (10) | 315 (10) | 405 (10) | 470 lbs (3 sets of 8 reps)
Narrow and Wide Bench Press - 410 lbs (3 sets of 10 reps)
* Dumbbell Press - 120 lbs (3 sets of 10 reps)
* Front & Lateral Raises - 85 lbs (3 sets of 10 reps)
* Modified Triceps Press - 370 lbs (5 sets of 10 reps)
* Decline Triceps Press - 395 lbs (4 sets of 10 reps)


Heavy Day:

Regular Bench Press - 225 (10) | 315 (10) | 405 (10) | 495 (8) | 540 (5) | 570 lbs (3 sets of 5 reps)
Narrow and Wide Bench Press - 440 lbs (3 sets of 10 reps)

* Assistance work same as my light day


Week 8:

Light Day:

Regular Bench Press - 225 (10) | 315 (10) | 405 (10) | 480 lbs (3 sets of 8 reps)
Narrow and Wide Bench Press - 420 lbs (3 sets of 10 reps)
* Dumbbell Presses, Front and Lateral Raises - (same as week 7)
* Modified Triceps Press - 380 lbs (5 sets of 10 reps)
* Decline Triceps Press - 405 lbs (4 sets of 10 reps)


Heavy Day:

Regular Bench Press - 225 (10) | 315 (10) | 405 (10) | 495 (8) | 570 (5) | 590 lbs (3 sets of 3 reps)
Narrow and Wide Bench Press - 450 lbs (3 sets of 10 reps)

* Assistance work same as my light day

Bill Kazmaier


Week 9:

Light Day:

Regular Bench Press - 225 (10) | 315 (10) | 405 (10) | 490 lbs (3 sets of 6 reps)
Narrow and Wide Bench Press - 430 lbs (3 sets of 8 reps)
* Dumbbell Press - 130 lbs (3 sets of 10 reps)
* Front and Lateral Raises - 95 lbs (3 sets of 10 reps)
* Modified Triceps Press - 390 lbs (5 sets of 10 reps)
* Decline Triceps Press - 415 lbs (4 sets of 8 reps)


Heavy Day:

Regular Bench Press - 225 (10) | 315 (10) | 405 (10) | 495 (8) | 570 (5) | 610 lbs (2 sets of 3 reps)
Narrow and Wide Bench Press - 465 lbs (3 sets of 10 reps)

* Assistance work same as my light day


Week 10:

Light Day:

Regular Bench Press - 225 (10) | 315 (10) | 405 (10) | 500 lbs (3 sets of 6 reps)
Narrow and Wide Bench Press - 440 lbs (3 sets of 8 reps)
* Dumbbell Presses, Front and Lateral Raises - (same as week 9)
* Modified Triceps Press - 400 lbs (5 sets of 10 reps)
* Decline Triceps Press - 425 lbs (4 sets of 8 reps)

Bill Kazmaier At Daves Gym 1980s


Heavy Day:

Regular Bench Press - 225 (10) | 315 (10) | 405 (10) | 495 (8) | 550 (5) | 590 (5) | 635 (3)
Narrow and Wide Bench Press - 475 lbs (3 sets of 10 reps)

* Assistance work same as my light day.

 

By Bill Kazmaier

 



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