Here is a example of a Russian Powerlifting Bench Program
WEEK 1
Day 1: Close grip bench (legs up) -3 sets of 8 @ 60% of Raw
Close grip 2 Board Press – 1×5 @ 80%, 2×3 @ 85%
Lying Tricep Extensions- 3 sets of 8-10 @ 30% (use curl bar)
Dips with weight 3 sets of 6-8 reps
Forearms and Biceps 6-10 sets of 10-15 reps
Day 2: Wide grip bench (legs up) – 3 sets of 5 @ 72.5% of Raw
Incline Bench – 3 sets of 8-10 reps @ 55%
Shoulder Press – 3 sets of 10-12 reps (Dumbell or Barbell)
Front Raises with Dumbells – 4 sets of 10-15 reps
Day 3: Regular bench(60 sec.) – 9 sets of 3 (3 wide, 3 med. 3 close grip) 60% bands 75% no bands
2 Board press – 3 sets of 3 reps work as heavy as possible, approx. 100%
Rotater cuffs 6-8 sets of 10-15 reps
Body weight dips 3 sets of as many as possible
WEEK 2
Day 1: Close grip bench (legs up) -3 sets of 8 @ 62.5% of Raw
Close grip 2 Board Press – 1×5 @ 85%, 2×3 @ 90%
Lying Tricep Extensions- 3 sets of 8-10 @ 32.5% (use curl bar)
Dips with weight 3 sets of 6-8 reps
Forearms and Biceps 6-10 sets of 10-15 reps
Day 2: Wide grip bench (legs up) – 3 sets of 5 @ 75% of Raw
Incline Bench – 3 sets of 8-10 reps @ 57.5%
Shoulder Press – 3 sets of 10-12 reps (Dumbell or Barbell)
Front Raises with Dumbells – 4 sets of 10-15 reps
Day 3: Regular bench (60 sec.)– 9 sets of 3 (3 wide, 3 med. 3 close grip) 60% bands 75% no bands
2 Board press – 3 sets of 3 reps work as heavy as possible, approx. 105%
Rotater cuffs 6-8 sets of 10-15 reps
Body weight dips 3 sets of as many as possible
WEEK 3
Day 1: Close grip bench (legs up) -3 sets of 8 @ 65% of Raw
Close grip 2 Board Press – 1×5 @ 90%, 2×3 @ 95%
Lying Tricep Extensions- 3 sets of 8-10 @ 35% (use curl bar)
Dips with weight 3 sets of 6-8 reps
Forearms and Biceps 6-10 sets of 10-15 reps
Day 2: Wide grip bench (legs up) – 3 sets of 5 @ 77.5% of Raw
Incline Bench – 3 sets of 8-10 reps @ 60%
Shoulder Press – 3 sets of 10-12 reps (Dumbell or Barbell)
Front Raises with Dumbells – 4 sets of 10-15 reps
Day 3: Regular bench (55 sec.) – 9 sets of 3 (3 wide, 3 med. 3 close grip) 60% bands 75% no bands
2 Board press – 3 sets of 3 reps work as heavy as possible, approx. 110%
Rotater cuffs 6-8 sets of 10-15 reps
Body weight dips 3 sets of as many as possible
WEEK 4
Day 1: Close grip bench (legs down) -3 sets of 5 @ 77.5% of Raw
Med. grip 3 Board Press – 1×5 @ 95%, 2×3 @ 100%
Tricep Ext. (lying on floor, weight touches floor)- 3 sets of 8-10 @ 30% (use curl bar)
Dips with weight 3 sets of 6-8 reps
Forearms and Biceps 6-10 sets of 10-15 reps
Day 2: Wide grip bench (legs up) – 3 sets of 8 @ 67.5% of Raw
Incline Bench – 3 sets of 8-10 reps @ 62.5%
Shoulder Press – 3 sets of 10-12 reps (Dumbell or Barbell)
Front Raises with Dumbells – 4 sets of 10-15 reps
Day 3: Regular bench (50 sec.) – 9 sets of 3 (3 wide, 3 med. 3 close grip) 60% bands 75% no bands
Lock outs – 3 sets of 3 reps work as heavy as possible, approx. 110%
Rotater cuffs 6-8 sets of 10-15 reps
Body weight dips 3 sets of as many as possible
WEEK 5
Day 1: Close grip bench (legs down) -3 sets of 5 @ 80% of Raw
Med. grip 3 Board Press – 1×5 @ 100%, 2×3 @ 105%
Tricep Ext. (lying on floor, weight touches floor)- 3 sets of 8-10 @ 32.5% (use curl bar)
Dips with weight 3 sets of 6-8 reps
Forearms and Biceps 6-10 sets of 10-15 reps
Day 2: Wide grip bench (legs up) – 3 sets of 8 @ 70% of Raw
Incline Bench – 3 sets of 5 reps @ 65%
Shoulder Press – 3 sets of 10-12 reps (Dumbell or Barbell)
Front Raises with Dumbells – 4 sets of 10-15 reps
Day 3: Regular bench (45 sec.)– 9 sets of 3 (3 wide, 3 med. 3 close grip) 60% bands 75% no bands
Lock outs – 3 sets of 3 reps work as heavy as possible, approx. 115%
Rotater cuffs 6-8 sets of 10-15 reps
Body weight dips 3 sets of as many as possible
WEEK 6
Day 1: Close grip bench (legs down) -3 sets of 5 @ 82.5% of Raw
Med. grip 3 Board Press – 1×5 @ 105%, 2×3 @ 110%
Tricep Ext. (lying on floor, weight touches floor)- 3 sets of 8-10 @ 35% (use curl bar)
Dips with weight 3 sets of 6-8 reps
Forearms and Biceps 6-10 sets of 10-15 reps
Day 2: Wide grip bench (legs up) – 3 sets of 8 @ 72.5% of Raw
Incline Bench – 3 sets of 5 reps @ 70%
Shoulder Press – 3 sets of 10-12 reps (Dumbell or Barbell)
Front Raises with Dumbells – 4 sets of 10-15 reps
Day 3: Regular bench (45 sec.) – 9 sets of 3 (3 wide, 3 med. 3 close grip) 60% bands 75% no bands
Lock outs – 3 sets of 3 reps work as heavy as possible, approx. 120%
Rotater cuffs 6-8 sets of 10-15 reps
Body weight dips 3 sets of as many as possible