Find your 1RM Bench Press Work up to a heavy single in 20 minutes RX (Men): Work up to 1RM Bench Press RX (Women): Work up to 1RM Bench Press Scaled (Men): Work up to heavy 3RM Bench Press Scaled (Women): Work up to heavy 3RM Bench Press Start with empty barbell and add weight each set Rest 2-3 minutes between heavy attempts Use a spotter for safety