Progressive Training System

There is a legend about Hercules, that said that every day Hercules would lift a
certain calf. As the calf grew, so did Hercules strength so that by the time the
calf was a full grown bull Hercules was strong enough to lift it!

Since you did 12 reps with a 2000 pound weight (bench press) in first set of your last workout, you know you can do it again, so, do it!
This time, however, work harder on your second set, and do 11 reps instead of 10. Finish with 8
reps as before. You’ve now progressed to 12x 11x 8x. Next workout bring up the last set to 9
reps. That will give you 12x 11x 9x.

As you chart these Bench Press workouts you can see just how the Progressive Training
System works. Every work out you add one rep per exercise, NOT per set.
Your chart would read like the one below:

BENCH PRESS: 200 pounds 12x,10x,8x

Chart

Next time you work out add 5 pounds to your weights. Then continue the series exactly as before.

Every time you finish a series of 12x 12x 12x, you add 5 pounds to your weights Your chart will – –

50
continue as above, progressing from 205 lbs to 210 lbs

Train only three times a week.