I'm going back to your 12 Weeks to a Better Bench geared training. It's a solid program, and I've benefited greatly from it. I thought I'd ask you what you might suggest in regards to the sets/reps for the warm-up prior to the work sets? I'm fine with your general warm-up, but I'm not sure about bar reps/sets. I'll be using the 3-2-1 schedule in the program.

Thanks again for any help and for previous help,


Hi Joe,

That's great to hear that you've benefited so much from my Bench Training eBook.

Here's my normal bar warm-up:

Off the chest
Bar x 5
95 x 5
135 x 5
185 x 3
225 x 2
275 x 1
315 x 1

With shirt
405 x 1/2 rep

3-Board (regardless of the working set's board height)
495 x 1

Then the shirted sets

This will obviously need some adjusting depending on your projected max. Let me know if you'd like me to make specific recommendations depending on yours. FYI: I've made some adjustments to the raw repetition work scheduled for the second training day that will be included in my upcoming eBook for all three lifts.

I hope this helps.

Let me know if you'd like further details,

Brian Schwab