Larry Pacifico Bench Press Training

Submitted by Mr.Berg on Fri, 10/11/2019 - 06:22
Larry Pacifico Bench Press Training

This is a suggested workout routine for a 352lb/160kg benchpresser. Larry Pacifico recommended this workout because it's fun and has proven to work wonders for many of his team members.

To be precise, after putting seven lifter on the following program, the average increase in max bench press poundage was 64lb for the 8 week cycle. According to Larry a 44lb/20kg gain should be within the capability of most trainees.

Train the benchpress twice a week: Tuesday and Saturday, and do arms (triceps) Wednesday and shoulders and lats Sunday.
 

Week #1-4
Tuesday Weight x Rep
Benchpress (1 inch wider than normal) 132lb x 10, 220lb x8, 275lb x6, 308x4x4 sets, 275lb x 4 with a pause, 220lb x 10
Incline Dumbbell Press 70lb x 8 x 4 sets
Flat Bench Flies 50lb x 8 x 4 sets

 

Saturday Weight x Rep
Benchpress (1 inch closer than normal) 132lb x 10, 220lb x 8, 275lb x6, 308lb x4x4 sets, 275lb x 4 with a pause, 220lb x 10
Dumbbell Press with feet up 90lb x8x4 sets
Bar Dips 20x2 sets

Note: Increase the weight if you need to on the 4 sets of 4 only. By the 4th week you may move up to 319 or so.
 

Week #5
Tuesday Weight x Rep
Benchpress (use your regular grip from now on) 132lb x10x2 sets of slow reps, 220x8, 275x6, 308x4, 330x4x3 sets, 275x10
Incline Dumbbell Press 80lb x8x4 sets
Flies 65lb x8x4
 
Saturday Weight x Rep
Benchpress 132lb x 10x2 sets of slow reps, 220x8, 275x6, 308 x3. Try a single in the 374-385lb range, plus 308x3 paused on the 3rd rep
Dumbbell Press with feet up 100x8x4 sets

 

Week #6-7
Tuesday Weight x Rep
Benchpress 132x10x2 sets, 275 x6, 308 x4, 341x2 with 2 second pause, 352x2x2 sets, 275x10
Incline Dumbbell Press 80-90lb x10x2 sets
Flies 65lb x10x2 sets

 

Saturday Weight x Rep
Benchpress 132x10, 220x8x2 sets, 275x6, 308x4, 341x2, 352x2, 364x2, 275x6 with 2 second pauses.

 

PR Week #8
Benchpress 132lb x 10, 220x8x2 sets, 275x6, 341x1, 363x1, 385x1, 396-408x1 (of course, this attempt may be higher, but 396-408 shoulde be a guarantee.)

Your tricep work-out should consist of 5 sets of 6 reps in the lying tricep extension, lowering the weight to the nose, followed by tricep push downs, 4 sets 8 reps, done slow.

Shoulder work should consist of alternating front dumbbell raises with thumbs up, 5 sets of 8 reps, increasing the weight each set, plus side cable raises, 4 sets of 8s.

You should limit your vertical pressing to partial reps, meaning, press in front from chin level to 3/4 lockout for 4 sets of 8 reps, increasing the weight on every set.

Lat work should include chins, 4 sets of your limit, up to 15, Dumbbell Rows, 4 sets of 10 reps with heavy weight, and straight arm pullovers, maintaining your breathing, for 4 sets of 12 reps each.