This is the Bench Day workout from the Wendler 5/3/1 plan. It trains Chest, Triceps and Shoulders across 5 exercises, and takes roughly 70 to 85 minutes.
You open with Barbell Bench Press while you are freshest, then work down the list. Most sets sit in lower reps for strength. Rest 3 to 5 minutes on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Barbell Bench Press | 5 × 5 |
 Dumbbell Incline Press | 4 × 6 |
 Dumbbell Fly | 4 × 6 |
 Cable Tricep Pushdown | 3 × 8 |
 Dumbbell Lateral Raise | 3 × 8 |
