【Bench Press】90% Broke Their Max | The Program That Actually Worked

Today I will talk about the set structure in the bench press that helped 90 percent of people update their max.

There are many kinds of set structures and programs out there, but it is difficult to find what works best for you.

Some programs are biased toward heavy weights and not suitable for beginners.

Others end up being abandoned because the weight or reps cannot be completed along the way.

On the other hand, some may feel too easy.

Unless you are having a program individually made, many programs are hard to adapt to your own goals or your own limit weights.

So today I will introduce the 10/8/5 program, which solves problems such as these.

Biased toward heavy weight.
Stopping in the middle because the weight or reps cannot be completed.
Not applicable to individual goals.
Not suitable for individual max weight.

Compared to existing programs, the 10/8/5 program.

Is not biased toward heavy weights.
Does not stop in the middle because the weight or reps cannot be completed.
Can be adapted to individual goals.
Can be adapted to individual max weight.

I hope you will include the 10/8/5 program in your bench press training and get stronger together with me.

In this video I will cover.
The basics of set structure.
Overview of the 10/8/5 program.
Results of the 10/8/5 program.
The specific set structure.
How to include top singles.
Guidelines for training frequency.
Intervals.
And Q and A.

To share a little about myself, I have four years of bench press training experience, with a bodyweight of 85 kg, and I have increased my bench press to 162.5 kg.

In the video about how I added 40 kg in one year, I also explained that the program which helped me break 130 kg during a 12 kilogram weight cut was the 10/8/5 program.

The video where I introduced the 10/8/5 program in Japan has been watched over 100,000 times.

As far as I know, more than 1,000 people have updated their max through this program.

On this channel I post videos on how to get stronger in the bench press.

After watching this video, please visit my channel, and if you find the content helpful, I would be very happy if you subscribe.

Now let us get into the main topic.

The Basics of Set Structure (Extremely Important)
1. Progressive Overload
2. Periodization
Results of the 10/8/5 Program
Overview of the 10/8/5 Program
Specific Set Structure 10/8/5 program
How to Include Top Singles in 10/8/5program
Training Frequency of the 10/8/5 Program
Intervals
Q and A for the 10/8/5 Program
Summary

The Basics of Set Structure (Extremely Important)

Before I talk about the set structure for increasing the bench press, there are two extremely important things I want you to know.

The first is to increase weight gradually.

This is called the principle of progressive overload.

The second is to use periodization.

Progressive Overload

Progressive overload means gradually increasing the load so the body adapts and training effects appear. This is the principle I value the most.

Load includes,

Weight
Reps
Sets
Intervals
TUT(meaning time under tension)

You can adjust load with all of these factors.

It does not have to be only weight or reps. Increasing time under tension also counts, so load can be adjusted in very detailed ways.

Even if weight feels light or reps feel few, what is important is to proceed progressively with the designated sets and designated reps.

The opposite of progressive is aggressive. That means suddenly increasing load.

For example, because you feel you still have strength, suddenly increasing reps, sets, or shortening intervals.

This is an aggressive way of increasing load.

If you do this, the body cannot adapt to the sudden increase. Training effects are less likely to appear.

It also causes injuries and chronic fatigue.

If there are too many variables, when you try to improve, you cannot analyze what caused performance to drop or increase.

Too many variables result in no improvement, and this is one reason weight stagnates.

So always keep in mind progressive overload.

Periodization

The second important point is periodization.

Periodization means dividing training into phases.

It is a method of training in which weights and reps are changed within a defined period.

There are two main types of periodization, linear periodization and non linear periodization.

Linear periodization is the general method. Weight is increased and reps are decreased in a fixed time frame.

A common example is.
Week 1, 80 kg times 10 reps times 5 sets.
Week 2, 85 kg times 8 reps times 5 sets.
Week 3, 90 kg times 5 reps times 5 sets.

Non linear periodization on the other hand does not fix weight, reps, or sets for each session.

In this program we use linear periodization.

The common point between the two principles, progressive overload and periodization, is that both mean training must be done in a planned way.

Do not change training content depending on mood or condition.

It is very important to decide training in advance, at least one month, and perform it steadily and mechanically.

If you change the program because weight does not increase after one month, you will not only fail to see results but also be unable to analyze why results did or did not appear.

This becomes a random and non reproducible improvement.

To continue increasing weight, always perform training in a planned way.

Results of the 10/8/5 Program

Before explaining the program itself, let me share the results.

The 10/8/5 program video was released in Japan in May 2024.

As of October 2025 it has about 115,000 views, 340 comments, and 2,600 likes.

As far as I know, more than 1,000 people have updated their max.

Before publishing the video, I ran the 10/8/5 program with online clients in 2023.

Among those who continued more than three months, the max update rate was 90.6 %.

After releasing the video, in 2024, among those who continued more than three months, the update rate was 100 percent.

The program has worked for a wide range of lifters, from beginners at 60 kg to advanced lifters including the fifth ranked lifter in Japan under 105 kg with a max of 220 kg.

There are lifters in their 40s who reached 180 kg and lifters in their 50s who reached 175 kg.

Many lifters who reached 120 kg in a short time have also been featured in my videos.

I also have very detailed statistical analyses. If you are interested, please check the Japanese video with subtitles linked in the description.

Overview of the 10/8/5 Program

The 10/8/5 program was the program I created when I broke 130 kg during a 12 kilogram weight cut.

The concept is simple but can be applied in many ways.

10/8/5 refers to the reps in the program.

You start with 10 reps times 5 sets.
Then you move to 8 reps times 5 sets.
Then you move to 5 reps times 5 sets.

That is why it is called the 10/8/5 program.

As I will explain later, the number of sets can be adjusted depending on training frequency per week.

At first I recommend 15 to 20 sets per week.

Of course there are individual differences, so adjust as needed.

Personally I often do around 30 sets per week.

The numbers 10/8/5 are not absolute.

If you want higher rep training, you can use 12 10 8.

If you want more strength focused training, you can use 8 5 3.

Even 5 3 1 is fine.

Of course 5 3 1 overlaps with the name of an existing famous program.

This is why I say it can be adapted in many ways.

However I do not recommend going too low in reps, especially for beginners.

As a rough guide, for someone weighing about 70 kg, up to around 120 kg max, the 10/8/5 program works well.

How long you stay in each rep range differs from person to person.

Specific Set Structure 10/8/5 program

Now let me explain the exact flow.

In this example let us assume someone with a max of 97.5 kg aiming to lift 100 kg.

The starting weight is 10 reps times 5 sets minus 10 kg from the max weight you can just barely complete.

For example, if 75 kg times 10 reps times 5 sets is your limit, then start at 65 kg times 10 reps times 5 sets.

If you do not know your limit weight for 10 times 5 sets, I have placed a 10/8/5 program starting weight calculator on my site Bench Press Laboratory.

Please use it.

So in this case, the starting weight is 65 kg times 10 times 5.

On the first session you perform 65 kg times 10 reps times 5 sets.

If you succeed, next time increase by 2.5 kg to 67.5 kg times 10 times 5.

If that is successful, next time go to 70 kg times 10 times 5.

Repeat this until you fail.

For example, you may get only 8 reps on the fifth set.

When this happens, next session you keep the same weight but switch to 8 reps times 5 sets.

So let us say you failed at 72.5 kg times 10 times 5, and the fifth set was only 8 reps.

In that case, the next session is 72.5 kg times 8 reps times 5 sets.

You will probably feel this is easy, but that is fine.

I will explain why later.

If 72.5 kg 8 reps 5 sets is successful, next session increase by 2.5 kg to 75 kg 8reps 5sets, then 77.5 kg 8reps 5sets.

Eventually you will reach failure again.

For example, at 77.5 kg 8reps 5sets, the fourth and fifth sets may drop to 5 reps.

Then next session you use the same weight, 77.5 kg, but perform 5 reps 5 sets.

Again, this will feel easy because the reps are reduced, but that is fine.

Why is it okay if it feels easy?

Because if you push close to failure at 8 reps, even if you try to keep your form, it will gradually break down.

I have explained this in the video about negative repetition practice as the cause of stagnation.

If you keep training at failure, your form breaks and that bad form becomes fixed.

Even with more practice, the bad form becomes permanent, leading to stagnation or injury.

Therefore after pushing close to failure, reduce reps at the same weight.

This creates a phase for correcting form.

If you still feel the weight is too light, you can control load with tempo.

Lower slowly, pause at the bottom, or press up slowly.

For example, lowering in 3 seconds, pausing for 1 second, and pressing in 2 seconds for each rep.

This is called tempo bench. Even at lighter weights it feels tough.

Tempo control is also progressive overload, so please practice it.

It is also very effective for form training.

Once you succeed with 77.5 kg 5reps 5sets, increase weight by 2.5 kg each session as before.

Eventually you will fail again.

For example, at 85 kg 5reps 5sets, you may get only 4 reps on the fifth set.

At that point, test your rep max at that weight.

For example, if you can get 7 reps at 85 kg, the estimated 1RM is 99 kg. If you get 8 reps, the estimate is 102 kg.

So you know that 100 kg is within reach.

At that stage your set max is.
10 reps set max, 70 kg 10reps 5sets.
8 reps set max, 75 kg 8reps 5sets.
5 reps set max, 82.5 kg 5reps 5sets.

You can input weight, reps, and sets into the RM calculator on my site to estimate your 1RM.

This helps you understand your relative strength and identify weaknesses.

This flow of 10 reps, then 8 reps, then 5 reps is one cycle.

When a cycle is complete, recalculate starting weights based on your new max for the second cycle.

You can do this with the 10/8/5 starting weight calculator on my site.

Alternatively, start the second cycle of 10-rep sets with a weight 10 kg less than your 10-rep setmax.

By repeating.
10 reps, form focus, then weight focus.
8 reps, form focus, then weight focus.
5 reps, form focus, then weight focus.

You can build up rep max in each range.

Because there is a form correction phase after each rep max attempt, your form does not collapse easily.

How to Include Top Singles in 10/8/5program

Next I will talk about top singles.

There are several ways to include top singles or max attempts in the 10/8/5 program.

For example.

Do a top single before every set session.

After finishing one cycle, take a one week peaking phase and attempt a max.

Do only top singles in the fourth week after three weeks of sets.

There are many possible ways. Choose according to your training time, environment, frequency, and motivation.

Here I will explain the most basic method, which is doing a top single before every session.

The starting weight for top singles is max minus 10 kg.

In this case, with a max of 97.5 kg, start with 87.5 kg 1 rep.

If successful, next session add 2.5 kg. Then perform 90 kg 1 rep.

If successful, next session add 2.5 kg again, and so on.

Continue until you can lift 97.5 kg 1 with some margin.

At that point add 2.5 kg and attempt 100 kg.

If you fail 100 kg, next time lower by 10 kg and restart at 90 kg 1rep.

If successful, increase by 2.5 kg at the next session and repeat.

This cycle is repeated, increasing step by step, and resetting by minus 10 kg when you fail.

You may think dropping 10 kg below your max makes it too light and meaningless.

But just like with the sets, you can add difficulty by slowing the descent, pausing at the bottom, and pressing slowly.

For example, at 90 percent of 1RM, if you lower in 3 seconds, pause 2 seconds, and press in 2 seconds, it will feel very hard.

Even if weight feels light, changing tempo makes it a completely different load.

Please try different methods.

The joy of this trial and error is exactly the essence of bench pressing.

If you cannot enjoy this process, it will be hard to get stronger in the bench press.

Training Frequency of the 10/8/5 Program

Next is training frequency.

Frequency should be calculated backward from weekly set volume and available training time.

As mentioned, the recommended starting point is 15 to 20 sets per week.

Start with this amount, then increase gradually as your body adapts.

Recommended frequency is 3 times per week or more.

Here are examples of how to reach 15 weekly sets with different frequencies.

Frequency 5 times per week.
3 sets per day.
About 30 minutes per day.

Frequency 4 times per week.
4 sets per day.
About 40 minutes per day.

Frequency 3 times per week.
5 sets per day.
About 50 minutes per day.

Not recommended.

Frequency 2 times per week.
About 8 sets per day.
About 70 minutes per day.

Frequency 1 time per week.
16 sets per day.
About 120 minutes per day.

These are rough estimates of training time.

For example, if you can train on weekdays, 3 sets per day and about 30 minutes is enough.

If you do push pull split on Monday Wednesday Friday, then 5 sets per day about 50 minutes.

If you only bench once per week, then 16 sets per day about 2 hours.

In my case, I usually do 30 sets per week, either daily or 3 times per week.

When I train more, I do every day for over 60 sets per week.

When I am less motivated, about 15 sets per week.

Unless I am injured, I always do at least 3 times per week and 15 sets.

This is my personal case after gradually building up.

Beginners should start with 15 sets and then increase step by step.

Whether to include top singles or not, and how to set intervals, can be combined flexibly.

That way you can make a program that fits you.

Intervals

Next is intervals.

There are many opinions, but my principle is.

Rest until you can give full effort for the next set.

If you are fine after 1 minute, then 1 minute is enough.

If you need 10 minutes, then rest 10 minutes.

If intervals are too short, you cannot give maximum output.

If too long, depending on season your body may cool down. So be careful.

Of course, in gyms with time limits you cannot always take 10 minutes.

In that case, calculate backward from total available time and number of sets.

Use that as your maximum interval.

You may feel that with more rest you could have lifted more.

That may be true. But within limited time, this is still the best choice.

So focus not on equalizing intervals, but on completing the sets.

Do not increase variables unnecessarily.

If you focus too much on interval time, pushing, pumping, and many other things at once, concentration will scatter.

Focus on completing the sets.

Adjust everything else to serve that.

In business this might be called selection and concentration.

So I only take intervals for the purpose of completing the sets.

Q and A for the 10/8/5 Program

Q1 What if I cannot complete 5 reps at the end of the cycle.

If you cannot do 5 reps 5sets at the end of the 5 rep phase, then do 3 reps while keeping form.

This makes it 3 times 5 sets.

The program becomes the 10/8/5 3 program.

Q2 I am afraid of 5 reps.

As a beginner I am worried about injury when doing 5 reps.

If so, do 12 10 8 instead. The method is the same.

This is also used for women and beginners.

Q3 Can I add 3 reps.

Yes. You can make it 10/8/5 3.

However for beginners under 80 kg or novice lifters under 100 kg I do not recommend low rep sets.

For intermediate and above it is fine.

But note that in practice the 10/8/5 program naturally includes 3 reps at the end of 5 rep phase.

Q4 Can I do 8 5 3.

Yes. If you prefer more heavy weight training, you can use 8 5 3, 5 4 3, or 6 4 2.

But for most people I recommend 10/8/5 plus top singles.

Individual differences exist, so find what fits you.

As long as you respect progressive overload and periodization, it will work.

But note.

Many lifters who think they are strong in heavy low reps are actually weak in lighter higher reps.

Improving there helps max strength. This is clear from data.

So be careful not to mistake avoidance for strength.

Q5 The load feels too light.

If you can maintain form, then weight feels too light.

This means the real problem is that at heavier weights your form breaks.

When form breaks, you escape the load.

If you keep form, the load is not small.

So practice maintaining form with heavy weights.

Q6 I cannot do 10 reps from the start.

If you fail at the 10 rep phase from the beginning, reduce weight by another 10 kg and restart.

This shows lack of muscular endurance.

Consider repeating 10 rep phase two or three times.

Q7 Can this apply to other lifts.

Yes, it can be applied.

So far, some lifters use 8 5 3 for squats or 10/8/5 for overhead press.

Q8 What if I cannot take long intervals.

If you cannot rest as long as you like, just rest as much as possible.

Update your rep max within that limit.

Do not focus on equal interval time.

Q9 Can I do it every day.

Yes. But adjust volume to avoid injury.

The base line is 15 sets per week.

If training 6 days, start with 3 sets per day.

Each cycle, add one set per day, up to 30 sets per week.

Then maintain that volume before increasing further.

Q10 Does once a week work.

Basically I recommend 3 times per week or more.

Results exist for twice per week, so it can work.

But once per week is not recommended, and I have no results for that.

Q11 Restart after a break.

If you stop training for two weeks, restart from the 10 rep starting weight.

It may feel like a waste, but gradual rebuilding is key.

Aggressive progress will stall growth.

Q12 Can I add other chest exercises.

If your goal is to increase bench press max, focus on bench press itself.

If rack time is limited, dips or dumbbell bench are useful.

If you simply enjoy other chest exercises, you may do them.

But I believe focusing time on bench press gives the best results.

Q13 What if I fail in the middle of a set.

Do not reduce weight.

If you fail at 10 reps, then do 8.

If you fail at 8, then do 5.

If you fail at 5, then do 3.

If even that is hard, do as many as possible with good form.

Q14 When to do top singles and max attempts.

Do a top single in every session.

The flow is warm up, then top single, then main sets.

Start at max minus 10 kg.

If successful, add 2.5 kg next time.

After repeating, when you reach max weight and can lift with more than 50 percent chance, attempt a new max.

If time is short, you may skip top singles. Sets are more important.

Q15 Should I include deloads.

Not always necessary.

Sometimes you still grow even when tired.

If judged subjectively you may miss opportunities.

Quantitatively, if max drops more than 10 percent, take a deload.

Or after about 3 months, take one week off.

This helps recover deep fatigue and bone strength.

Of course avoid injury.

From my experience, after 40 days of daily training over 5 sets, my output dropped and I felt strong pain at the chest tendon.

So avoid pushing too far.

Q16 How to warm up for a max attempt.

For example if your target max is 137.5 kg.

I recommend warming up to max minus 2.5 or 5 kg.

Reason one, if the last warm up is minus 10, it is hard to estimate success rate.
Do not attempt a max just because you planned to. Attempt only if success rate is above 50 percent.

Reason two, you should have enough strength to succeed even with small jumps between warm up sets.

If you cannot, it means you are too close to your limit.

A barely successful max attempt is only borrowing strength from the future.

This leads to long plateaus.

So attempt maxes only with reasonable probability of success.

Q17 Can beginners with max 65 kg use this.

Yes. For men from max 60 kg and for women from max 30 kg.

If under 60 kg, practice 10 reps times 5 sets with lighter weight to master form first.

Summary

That concludes the Q and A of the 10/8/5 program.

If you have any further questions, please leave a comment and I will answer.

The 10/8/5 program has helped me and many others update our max weight.

Please include it in your training and get stronger in the bench press.

See you next time.