Ryan Kennelly Workout Plan

9 Weeks / 2 Days per Week / Expert

4 ratings
Ryan Kennelly Workout Plan

Ryan Kennelly Workout Plan

9 Weeks / 2 Days per Week / Expert

4 ratings

Ryan Kennelly Workout Plan

9 Weeks / 2 Days per Week / Expert

4 ratings
  • Day 1
  • Day 2
Bench Press Max Workout

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Exercise Sets Distance Time Reps Weight Rest
Chest / Beginner
8 sets, 2 reps, 01:00 rest
8 2 -- 01:00
Triceps / Beginner
2 sets, 5 reps, 01:00 rest
2 5 -- 01:00
Chest / Expert
2 sets, 5 reps, 01:00 rest
2 5 -- 01:00
--
--
2 sets, 5 reps, 01:00 rest
2 5 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

This bench press max workout is based on the world record holders chest workout. Ryan Kennelly benched 1075 assisted in 2008 and also benched 800 lbs unassisted. This man is a straight beast and with this workout ... you will not be able to bench 1000 lbs, but hopefully you can bring your bench up 50-60 lbs.

For the first rack lockout exercise you are going to place the poles 1/2 of the way up and for the second you are only going to place the poles 1/4 of the way up. This will help you to improve your sticking points and ultimately help your max.

The first thing you need to do is figure out what your one rep max is. Once you have figured that out you are going to use percentages from that number to figure out how much weight to do for each set. Week 8 and 9 are going to be different then listed above. The reason for this is because you are preparing for your new one rep max. If the exercises is listed as sets 1/reps 1 just ignore the exercise and skip it.

Percentages for all exercises.

Week #1 60%
Week #2 65%
Week #3 70%
Week #4 75%
Week #5 80%
Week #6 85%
Week #7 90%
Week #8 Light bench at 5 sets of 3 @ 55%
Week #9 rest

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Make no mistake about it, the Ryan Kennelly workout is the best bench press workout available. If your ultimate desire is to blow your previous bench press max out of the water, then the bench workouts included here are your ticket. The Ryan Kennelly workout routine is a bench workout routine... more

Make no mistake about it, the Ryan Kennelly workout is the best bench press workout available. If your ultimate desire is to blow your previous bench press max out of the water, then the bench workouts included here are your ticket.

The Ryan Kennelly workout routine is a bench workout routine designed with one purpose: to make you the beast you want to be.

Ryan Kennelly Training

The Ryan Kennelly bench press routine is built around a solid plan that has helped Kennelly capture the raw bench press record.

This bench press max workout is progressive training. At every level, you will be increasing your workload, tearing down and building ever-increasing muscle tissue. Over time, and in a very scientific way, you will build your strength by working with weights that approach your current one rep max.

The Bench Press Workout Schedule

You will only be using two workouts each week for the Ryan Kennelly bench press routine. Ideally, you should spread these out with 2-3 days of rest in between workouts. This allows for absolute maximum recovery of the muscles, so that all-out effort can be put in to each and every exercise during each workout.

As you near the end of this 65 day venture, you will aim for your own new personal record for bench press. In order to ensure maximum strength increase, you must stick to the training schedule exactly as prescribed. Any variations from the design of this program can be detrimental to your gains.

Set a Realistic Goal

It should be noted that this bench press routine will certainly yield you amazing escalations in strength, but by no means promises that you will be able to hoist half a ton in your own bench press. A good plan of attack is to look to add around 50-60 pounds to your bench press max as a result of following the Ryan Kennelly bench routine.

Your very first step, then, is to figure out what your current max is, so you have a baseline to compare to. If you are not sure what your max bench press is you can use this 1RM calculator.

Avoid Risky Situations

As with all heavy lifting, please make sure you use proper precautions when undertaking the Ryan Kennelly workout. You will be lifting heavy and should always use a spotter for heavy lifts. Control the weight and rely on help as needed.

The Ryan Kennelly workout routine was designed to help you increase your personal raw bench press record. There is nothing pretty about the program, as it was not designed for aesthetic purposes. It will demand every ounce of gut and grit to bang out heavy sets. In the end, though, you are sure to wield an impressive chest and have even more brute strength than ever before.

If you are ready for the challenge of all challenges, get started with the Ryan Kennelly Workout Plan today!

Bench Press Speed Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Chest / Expert
8 sets, 3 reps, 01:00 rest
8 3 -- 01:00
Triceps / Intermediate
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Triceps / Intermediate
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

Percentages are going to be listed for the speed bench press off of your one rep max. The tricep exercises you should be trying to go up in weight and pushing yourself to do as much weight as you can each workout.

For week 8 you are going to ignore what is listed above and just do bench press. You are going to do 3 set of 3 repetitions at 60% in preparation for your max workout the next week. Week 9 is where you are going to go for your new 1 rep max. If the exercises is listed as sets 1/reps 1 just ignore the exercise and skip it.

When going for your new max you can use the pyramid approach. Start with doing one rep at 60% of your max then 70%, 80%, etc until you reach your max and then go up 5-10 lbs each set after that. Rest 2-3 minutes in between each set.

Week #1 50%
Week #2 55%
Week #3 60%
Week #4 50%
Week #5 55%
Week #6 60%
Week #7 50%
Week #8 Light bench at 3 sets of 3 @ 60%
Week #9 Determine your new 1 rep max.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Make no mistake about it, the Ryan Kennelly workout is the best bench press workout available. If your ultimate desire is to blow your previous bench press max out of the water, then the bench workouts included here are your ticket. The Ryan Kennelly workout routine is a bench workout routine... more

Make no mistake about it, the Ryan Kennelly workout is the best bench press workout available. If your ultimate desire is to blow your previous bench press max out of the water, then the bench workouts included here are your ticket.

The Ryan Kennelly workout routine is a bench workout routine designed with one purpose: to make you the beast you want to be.

Ryan Kennelly Training

The Ryan Kennelly bench press routine is built around a solid plan that has helped Kennelly capture the raw bench press record.

This bench press max workout is progressive training. At every level, you will be increasing your workload, tearing down and building ever-increasing muscle tissue. Over time, and in a very scientific way, you will build your strength by working with weights that approach your current one rep max.

The Bench Press Workout Schedule

You will only be using two workouts each week for the Ryan Kennelly bench press routine. Ideally, you should spread these out with 2-3 days of rest in between workouts. This allows for absolute maximum recovery of the muscles, so that all-out effort can be put in to each and every exercise during each workout.

As you near the end of this 65 day venture, you will aim for your own new personal record for bench press. In order to ensure maximum strength increase, you must stick to the training schedule exactly as prescribed. Any variations from the design of this program can be detrimental to your gains.

Set a Realistic Goal

It should be noted that this bench press routine will certainly yield you amazing escalations in strength, but by no means promises that you will be able to hoist half a ton in your own bench press. A good plan of attack is to look to add around 50-60 pounds to your bench press max as a result of following the Ryan Kennelly bench routine.

Your very first step, then, is to figure out what your current max is, so you have a baseline to compare to. If you are not sure what your max bench press is you can use this 1RM calculator.

Avoid Risky Situations

As with all heavy lifting, please make sure you use proper precautions when undertaking the Ryan Kennelly workout. You will be lifting heavy and should always use a spotter for heavy lifts. Control the weight and rely on help as needed.

The Ryan Kennelly workout routine was designed to help you increase your personal raw bench press record. There is nothing pretty about the program, as it was not designed for aesthetic purposes. It will demand every ounce of gut and grit to bang out heavy sets. In the end, though, you are sure to wield an impressive chest and have even more brute strength than ever before.

If you are ready for the challenge of all challenges, get started with the Ryan Kennelly Workout Plan today!

16 person started this plan

Workout Goals

  • Gain Strength

Equipment Needed

  • Barbell
  • Flat Bench
  • EZ-Curl Bar
  • Dip Belt
  • Dip/Chin-Up Machine
  • Squat Rack

1 Review

Ryan Kennelly Workout Plan

16 person started this plan

Workout Goals

  • Gain Strength

Equipment Needed

  • Barbell
  • Flat Bench
  • EZ-Curl Bar
  • Dip Belt
  • Dip/Chin-Up Machine
  • Squat Rack