So You Want to Bench 315...
Your 3 month blueprint to a 3 plate bench
Lets be honest— 225 is no longer the high, unattainable strength goal it used to be. 315 is the bench mark of upper-body strength. Its more than just a number in your logbook, its 3 wheels, its a statement. Caveat— you should be in the arena of 315 to even follow this “protocol.” ( 280, 295, 300). However this style can be used to break through plateaus and “sticking points".
This is a focused, calculated plan combining max effort training, isometric holds and targeted volume to push your body and nervous system past its current ceiling.
The Principle: Train the Muscle and the Nervous System
To bench 315 you need:
Strong pecs, shoulders and triceps
Solid form i.e. bar path, leg drive, technique
A nervous system used to handling heavy weight
Most train the muscles. Few train the system. That’s where this plan wins.
What Makes This Plan Different?
This 12 week plan blends:
Heavy bench work to build and maintain top-end strength
Isometric holds to develop control from bottom/ lockout positions and neural output
Volume and assistance work to add mass and reinforce weaker muscles that lag behind
You’ll train bench twice a week:
Day 1: Heavy presses + isometrics holds
Day 2: Volume, technique, and assistance
The Power of Isometric Holds
If you’ve never unracked 315 or above your current 1RM before, your body has no idea how to stabilize the weight no matter how strong your muscles are. This is where we introduce isometrics.
1. Unrack and Hold at Lockout
Hold 100-105% of your current 1RM at full lockout
3-5 sets of 6-10 second hold with 2-3min of rest between sets
This will not only build confidence with handling weights above your 1RM. It will also strengthen your smaller stabilizer muscles that support the lift.
2. Press Into the Pins (Max effort isometrics)
Press a bar into immovable safety pins set at sticking point (e.g. 2-4” off the chest)
3-4 sets of 6-10 second MAX EFFORT presses
These will build force output at your weakest range. We’re developing neurological weapons. Do these correctly, they “rewire'“ your nervous system to push harder, faster and produce more force.
Weekly Structure
Day 1 Heavy + Isometrics
Bench Press 4-5 x 3-5reps at 80-92% 1RM
Isometric Lockout holds or Pin Presses: 3-5 sets x 6-10 sec
Close Grip Bench 3 x 8
Dumbbell Overhead Press: 3 x 10
Face Pulls: 3 x 15
Day 2 Volume + Assistance
Paused Bench Press 4-5 x 5-6 at 70-80% 1RM
Incline Dumbbell Press: 4 x 8-10
Pull-ups or Barbell Rows 4 x 10
Triceps Pushdowns: 3 x 15
Core Work (e.g. leg raises, planks) 3 sets
3 Month Progression
315 is a mental and physical barrier. This plan aims to undo those barriers. You’re not just getting stronger, you’re getting accustomed to owning heavy weight.
This isn’t designed to be sexy, or flashy. This just works, stick to the plan for 12 weeks, you’ll have yourself a new PR and a new standard for yourself.
Onward.