Sundsvall bench press program also known as Hirvis bench program, after IPF world champion Marcus Hirvonen, is a program that will increase your personal best in the bench press.
Workouts is twice a week for eight weeks. This includes getting plenty of rest during this program because it is indeed more demanding than you might think.
The first session you will be doing is an 8 x 8 at 70% of your current personal best, the following weeks, you should increase as listed below. If the first workout is way too easy simpley increase the weight by about 5-10kg, if it is far too heavy, just to reduce weight.
8 x 8 @ 70%
7 x 7 @ 75%
6 x 6 @ 80%
5 x 5 @ 85%
4 x 4 @ 90%
3 x 3 @ 95%
2 x 2 @ 100%
1 x 1 @ 105%
The second session each week, consists of heavy singles, 1 x 8 at 90% of your personal best.