야구선수로 보이는 마이크 마센코의 벤치 프레스 프로그램이다. 벤치 프레스 수행능력을 20~50% 정도 향상시킬 수 있을 것이라고 마이크는 말한다.
출처: http://www.bigcat844.com/bench-workout.html
invalid-file| Your goal | 80 | (kg) | |||
| Week 1 | |||||
| Monday | Thursday | ||||
| 60% of max x 8 reps | 48 | (kg) | 60% of max x 8 reps | 48 | (kg) |
| 75% of max x 6 reps | 60 | (kg) | 75% of max x 6 reps | 60 | (kg) |
| 80% of max x 4 sets of 5 reps | 64 | (kg) | 80% of max x 3 sets of 5 reps | 64 | (kg) |
| 75% of max x 5 reps | 60 | (kg) | 75% of max x 5 reps | 60 | (kg) |
| 75% of max x 5 reps | 60 | (kg) | |||
| Week 2 | |||||
| Monday | Thursday | ||||
| 60% of max x 8 reps | 48 | (kg) | 60% of max x 8 reps | 48 | (kg) |
| 75% of max x 6 reps | 60 | (kg) | 75% of max x 6 reps | 60 | (kg) |
| 80% of max x 5 reps | 64 | (kg) | 80% of max x 5 reps | 64 | (kg) |
| 85% of max x 3 sets of 4 reps | 68 | (kg) | 85% of max x 2 sets of 4 reps | 64 | (kg) |
| 80% of max x max reps | 64 | (kg) | 80% of max x max reps | 64 | (kg) |
| 75% of max x max reps | 60 | (kg) | |||
| Week 3 | |||||
| Monday | Thursday | ||||
| 60% of max x 8 reps | 48 | (kg) | 60% of max x 8 reps | 48 | (kg) |
| 75% of max x 6 reps | 60 | (kg) | 75% of max x 6 reps | 60 | (kg) |
| 80% of max x 5 reps | 64 | (kg) | 80% of max x 5 reps | 64 | (kg) |
| 85% of max x 3 sets of 4 reps | 68 | (kg) | 85% of max x 2 sets of 4 reps | 64 | (kg) |
| 80% of max x max reps | 64 | (kg) | 80% of max x max reps | 64 | (kg) |
| 80% of max x max reps | 64 | (kg) | |||
| Week 4 | |||||
| Monday | Thursday | ||||
| 60% of max x 8 reps | 48 | (kg) | 60% of max x 8 reps | 48 | (kg) |
| 75% of max x 6 reps | 60 | (kg) | 75% of max x 6 reps | 60 | (kg) |
| 80% of max x 5 reps | 64 | (kg) | 80% of max x 5 reps | 64 | (kg) |
| 85% of max x 3 sets of 4 reps | 68 | (kg) | 85% of max x 2 sets of 4 reps | 64 | (kg) |
| 90% of max x 2 sets of 3 reps | 72 | (kg) | 90% of max x max reps | 72 | (kg) |
| 90% of max x max reps | 72 | (kg) | 80% of max x max reps | 64 | (kg) |
| 75% of max x max reps | 60 | (kg) | |||
| Week 5 | |||||
| Monday | Thursday | ||||
| 60% of max x 8 reps | 48 | (kg) | 60% of max x 8 reps | 48 | (kg) |
| 75% of max x 6 reps | 60 | (kg) | 75% of max x 6 reps | 60 | (kg) |
| 85% of max x 4 reps | 68 | (kg) | 85% of max x 4 reps | 68 | (kg) |
| 90% of max x 3 sets of 3 reps | 72 | (kg) | 90% of max x 2 sets of 3 reps | 72 | (kg) |
| 80% of max x max reps | 64 | (kg) | 80% of max x max reps | 64 | (kg) |
| 80% of max x max reps | 64 | (kg) | |||
| Week 6 | |||||
| Monday | Thursday | ||||
| 60% of max x 8 reps | 48 | (kg) | 60% of max x 8 reps | 48 | (kg) |
| 75% of max x 6 reps | 60 | (kg) | 75% of max x 6 reps | 60 | (kg) |
| 85% of max x 4 reps | 68 | (kg) | 85% of max x 4 reps | 68 | (kg) |
| 90% of max x 3 reps | 72 | (kg) | 90% of max x 2 sets of 3 reps | 72 | (kg) |
| 92% of max x max reps | 73.6 | (kg) | 85% of max x max reps | 68 | (kg) |
| 85% of max x max reps | 68 | (kg) | 80% of max x max reps | 64 | (kg) |
| 80% of max x max reps | 64 | (kg) | |||
| Week 7 | |||||
| Monday | Thursday | ||||
| 60% of max x 8 reps | 48 | (kg) | 60% of max x 8 reps | 48 | (kg) |
| 75% of max x 6 reps | 60 | (kg) | 75% of max x 6 reps | 60 | (kg) |
| 85% of max x 4 reps | 68 | (kg) | 85% of max x 4 reps | 68 | (kg) |
| 90% of max x 3 reps | 72 | (kg) | 90% of max x 3 reps | 72 | (kg) |
| 95% of max x 2 sets of 3 reps | 76 | (kg) | 92% of max x max reps | 73.6 | (kg) |
| 80% of max x max reps | 64 | (kg) | 95% of max x 2 reps | 76 | (kg) |
| 85% of max x max reps | 68 | (kg) | |||
| Week 8 | |||||
| Monday | Thursday | ||||
| 60% of max x 8 reps | 48 | (kg) | 60% of max x 8 reps | 48 | (kg) |
| 75% of max x 6 reps | 60 | (kg) | 75% of max x 6 reps | 60 | (kg) |
| 85% of max x 4 reps | 68 | (kg) | 85% of max x 4 reps | 68 | (kg) |
| 90% of max x 3 reps | 72 | (kg) | 90% of max x 3 reps | 72 | (kg) |
| 92% of max x 2 reps | 73.6 | (kg) | 95% of max x 2 reps | 76 | (kg) |
| 95% of max x max reps | 76 | (kg) | 90% of max x max reps | 72 | (kg) |
| 85% of max x max reps | 68 | (kg) |
