6 Week Weight Bench Workout Plan

Weight benches are awesome pieces of equipment. They're a great way to change up and support your exercises across a huge range of muscle groups. They take you so much further than a lot of other equipment could. There are little changes you can make to your setup to change things up entirely too. No matter where you are in your fitness journey, there's a place for a weight bench in your workout plan. Firstly though, you need to know what to do with them.

Whether you’re working out from home or you have a gym membership, with a solid weight bench and some good weights, you’re ready to make serious progress in your weight and strength training. No matter what your goals are, they can help you get there.

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Want to move fast? Jump to the right section below.

• The Structure
• The Exercises
• The Plan

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The Structure

As with a lot of workout plans, we’ve adopted the push-pull legs workout split to make our weight bench workout plan as efficient as possible. This helps to maximise the effectiveness of your workout plan while minimising the time you have to spend exercising. On top of that, it makes sure that you have adequate rest time too to really make sure that you’re doing what’s best for your body and your progress at the same time.

The general idea is that the plan splits into three separate workouts. They can be spread over the week however you like, as long as you are making sure you have that all-important 48-hour break into between working for the same muscle groups. For more info about the split, take a look here.

The Exercises

All of the exercises we use in the plan are pretty simple but incredibly effective. There are too many exercises available with a weight bench to list, so you can mix things up if you want to. For the best chance, these exercises are up there with the best of the best. It’s worth noting though that some of them are much more effective with an adjustable weight bench for these workouts.

The Plan

For the best results from the weight bench workout plan, the workouts up the ante every two weeks. That keeps you progressing and makes the workouts slightly harder. Variation is one of the best ways to ultimately maximise the results that you're going to see after all. Let's break it down:

Push

Muscle Group	Exercise	Reps	Rest
Week 1 & 2
Chest	Barbell Chest Press	4x12	45 Seconds
	Dumbbell Flyes	4x12	45 Seconds
	Straight Arm Pullover	4x12	45 Seconds
Shoulders	Shoulder Press	4x12	45 Seconds
	Front Raise	4x12	45 Seconds
	Lateral Raise	4x12	45 Seconds
Triceps	Overhead Extensions	4x12	45 Seconds
	Tricep Dips	4x12	45 Seconds
Week 3 & 4
Chest	Decline Push Ups	4x12	45 Seconds
	Incline Dumbbell Bench Press	4x12	45 Seconds
	Dumbbell Flyes	4x12	45 Seconds
	Incline Flyes	4x12	45 Seconds
Shoulders	Shoulder Press	4x12	45 Seconds
	Front Raise	4x12	45 Seconds
	Lateral Raise	4x12	45 Seconds
Triceps	Mule Kicks & Kickbacks	4x12	45 Seconds
	Close Grip Bench	4x12	45 Seconds
Week 5 & 6
Chest	Decline Push Ups	4x12	45 Seconds
	Incline Dumbbell Bench Press	4x12	45 Seconds
	Dumbbell Flyes	4x12	45 Seconds
	Pullovers	4x12	45 Seconds
Shoulders	Arnold Press	4x12	45 Seconds
	Front Raise	4x12	45 Seconds
	Lateral Raise	4x12	45 Seconds
Triceps	Skull Crushers	4x12	45 Seconds
	Close Grip Bench	4x12	45 Seconds

Pull

Muscle Group	Exercise	Reps	Rest
Week 1 & 2
Back	Chest Supported Dumbbell Rows	3x10	45 Seconds
	Reverse Flyes	3x10	45 Seconds
	SuperMan	3x10	45 Seconds
Biceps	Hammer Curl	3x10	45 Seconds
	Standard Curls	3x10	45 Seconds
Week 3 & 4
Back	Chest Supported Dumbbell Rows	3x10	45 Seconds
	Decline Bench Pull Over	3x10	45 Seconds
	Reverse Flyes	3x10	45 Seconds
	Hyper Extensions	3x10	45 Seconds
Biceps	Hammer Curl	3x10	45 Seconds
	Concentration Curl	3x10	45 Seconds
Week 4 & 5
Back	Chest Supported Dumbbell Rows	3x10	45 Seconds
	Single Arm Bent Row	3x10	45 Seconds
	Reverse Flyes	3x10	45 Seconds
	Hyper Extensions	3x10	45 Seconds
Biceps	Hammer Curl	3x10	45 Seconds
	Concentration Curls	3x10	45 Seconds

Legs

Muscle Group	Exercise	Reps	Rest
Week 1 & 2
Legs	Bench Jumps	3x10	45 Seconds
	Split Squats	3x10	45 Seconds
	Box Squats	3x10	45 Seconds
	Dumbbell Step Ups	3x10	45 Seconds
	Seated Calf Raises	3x10	45 Seconds
Week 3 & 4
Legs	Bench Jumps	4x10	45 Seconds
	Split Squats	4x10	45 Seconds
	Box Squats	4x10	45 Seconds
	Dumbbell Step Ups	4x10	45 Seconds
	Seated Calf Raises	4x10	45 Seconds
Week 5 & 6
Legs	Bench Jumps	4x12	45 Seconds
	Split Squats	4x12	45 Seconds
	Box Squats	4x12	45 Seconds
	Dumbbell Step Ups	4x12	45 Seconds
	Seated Calf Raises	4x12	45 Seconds

Download the plan here:

If you feel any pain after the workout or during, check out the NHS website for more info, and read the information below:

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Before beginning any exercise or nutrition program, consult your physician, doctor or other professional. This is especially important for individuals over the age of 35 or persons with pre-existing health problems. Exercise.co.uk assumes no responsibility for personal injury or property damage sustained using our advice.

If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout at once and consult a physician or doctor immediately.