Quest350 Program

This program is based on a program that was developed by Anthony Ditillo. It is designed to add 30 pounds to your one rep maximum (1RM) bench press in six weeks. My goal is 350 pounds. I am starting with a 1RM of 315 pounds, so at the end of six weeks my maximum bench should be at 345 pounds. I believe I will reach 350.

For six weeks, I will be bench pressing three days a week.
Monday - Heavy day
Wednesday - Light day
Friday - Medium day

When you see a set of numbers that looks like this:

285 5 x 1

-The first number is the weight I will be pressing (285 lbs)
-The second number is the amount of sets performed (5)
-The third number is the amount of repetitions (reps) per set (1)

This is what my first week chest workout will look like: (all days include warm-up sets)

Week 1
Monday
285 5 x 1 (285 is 90% of my 1RM)
255 3 x 3
230 3 x 5-7
Wednesday
205 4 x 5-7 (205 is 65% of my 1RM)
Friday
255 5-7 x 3-5 (255 is 80% of my 1RM)

Each week I will be adding more weight. The six weeks will look like this:

For the next six weeks, my workout will look like this:

Monday:
-Chest routine
-Seated military press 4 x 5-7
-Bent over row 4 x 5-7
-Skull crushers 4 x 5-7
-Barbell Curls 4 x 5-7
Tuesday:
-Legs
Wednesday:
-Chest routine 3 x 8-10
-Incline DB press 3 x 8-10
- Front DB raise 3 x 8-10
-DB rows 3 x 8-10
-Triceps pushdown 3 x 8-10
-Preacher curls 3 x 8-10
Thursday:
-Cardio
-Abs
Friday:
-Chest routine
-Seated DB press 4 x 5-7
-Lat pull downs 4 x 5-7
-Dips 4 x exhaustion
-Alternate DB curls 4 x 5-7

Oh...and there is just one more thing...Eat, Eat, Eat!

If you have any questions about this program or are interested in having a program designed for you, please feel free to contact me.