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12-Week Bench Press Program: 225 to 305 Full Plan + Tips

The complete 12-week bench program Logan used to progress from 225 pounds for reps to a 305-pound one-rep max.

By Logan Miller2 min read
  • 305
  • 315
  • Bench
  • Bench-press
An illustrated loaded barbell set on a bench press rack.

Intro:

Want a bench over 300 without wrecking your entire routine? This is the exact 12 week program I used to go from 225 for 2 reps to a 305 1RM. You just replace your chest day with this workout once a week everything else stays the same.

Every week is clearly laid out. If you fail a rep target, repeat that week until you hit it. That’s how I got to 305. This plan isn’t complicated but it works if you show up and grind.

What You’ll Get:

  • Full 12 week progression from 225x2 to 305
  • Weekly warm ups, accessories, and tips
  • Advice for failed reps and PR attempts
  • PDF download of full plan

Want it Printable?

Download the Full PDF Here

Before You Start: Key Guidelines

  1. Push Hard, But Don’t Miss Reps
    Missing reps slows progress. If you miss, repeat that week next time. 2. Use Controlled Form
    Especially on dumbbell fly stretch, don’t ego lift. Nobody cares what you fly. 3. Weekly Structure Alternates Intensity
    Some weeks are volume focused, others ramp up for max effort. Follow it exactly. 4. One Day Per Week
    Don’t add a second bench day unless you’re advanced. Recovery is built in.

Week 13 and Beyond: Hitting 315+

Congrats you made it to 305. Now it’s up to you to grind out the final 10lbs for that mythical three plate bench. Stick with the program, retest every few weeks, and tweak based on weak points (shoulders? triceps? bar speed?).

Written by Logan Miller, who builds at the intersection of performance and technology.

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