Ken Lain built the Matrix bench programs to peak his own bench press, and there are two versions of it. Both run 10 weeks on two bench days a week: an A workout that opens with a heavy single and follows it with backoff volume, and a lighter B workout. The rep count on the backoff sets drops by one every week while the percentages climb.
The heavy single is the unusual part. You’re pulling a near-max single every A session from week 1 and pushing past 100% of your entered max in the back half, then dropping straight into a set of 10, 9, 8 and so on. Week 10 is the test: the modified version works up through 100%, 104% and 108%, the original takes a single shot at 110%.
Both versions call for a heavy and a light bench day, but the original is much more aggressive, especially on the heavy days. It opens at a 98% single in week 1 where the modified opens at 90%, and it runs 3 backoff sets instead of 2. Most lifters should start with the modified version.
Table of Contents
Program Overview
- Length: 10 weeks
- Frequency: 2 bench sessions per week (workout A and workout B)
- Loading: Percentages of your bench 1RM, running above 100% in the back half
- Progression: Percentages climb weekly, backoff reps drop by one weekly
- Versions: Modified Matrix (start here) and Original Matrix
Neither version programs squats, deadlifts, or accessory work, so this is a bench specialization block you bolt onto the rest of your training. Keep the lower body work light enough that it doesn’t interfere with the A day.
Modified Matrix Bench Program
The lighter of the two. The B day stays at 3 sets of 3 at 60% for the entire program, so all the progression happens on the A day.
| Week | Workout A | Workout B |
|---|---|---|
| 1 | 1×1 @ 90%, then 2×10 @ 75% | 3×3 @ 60% |
| 2 | 1×1 @ 92%, then 2×9 @ 77.5% | 3×3 @ 60% |
| 3 | 1×1 @ 94%, then 2×8 @ 80% | 3×3 @ 60% |
| 4 | 1×1 @ 96%, then 2×7 @ 82.5% | 3×3 @ 60% |
| 5 | 1×1 @ 98%, then 2×6 @ 85% | 3×3 @ 60% |
| 6 | 1×1 @ 100%, then 2×5 @ 87.5% | 3×3 @ 60% |
| 7 | 1×1 @ 102%, then 2×4 @ 90% | 3×3 @ 60% |
| 8 | 1×1 @ 104%, then 2×3 @ 92.5% | 3×3 @ 60% |
| 9 | 1×2 @ 95% | Rest |
| 10 | 1×1 @ 100%, 1×1 @ 104%, 1×1 @ 108% | None |
Original Matrix Bench Program
The heavier version. The opening single starts at 98% and the B day scales up alongside the A day instead of staying fixed, so weekly volume is higher throughout.
| Week | Workout A | Workout B |
|---|---|---|
| 1 | 1×1 @ 98%, then 3×10 @ 55% | 3×10 @ 44% |
| 2 | 1×1 @ 99%, then 3×9 @ 60% | 3×9 @ 48% |
| 3 | 1×1 @ 100%, then 3×8 @ 65% | 3×8 @ 52% |
| 4 | 1×1 @ 101%, then 3×7 @ 70% | 3×7 @ 56% |
| 5 | 1×1 @ 102%, then 3×6 @ 75% | 3×6 @ 60% |
| 6 | 1×1 @ 103%, then 3×5 @ 80% | 3×5 @ 64% |
| 7 | 1×1 @ 104%, then 2×4 @ 85% | 2×4 @ 68% |
| 8 | 1×1 @ 105%, then 2×3 @ 90% | 2×3 @ 72% |
| 9 | 1×2 @ 95% | 1×2 @ 76% |
| 10 | 1×1 @ 110% | None |
Which Version Should You Run?
Start with the modified version. Its opening single is 8% lighter, it runs two backoff sets instead of three, and the light day never changes, so the weekly workload is a lot easier to absorb.
The original is worth a look if you’ve already run the modified version through to a new max and recovered well from it. Pulling a 98% single in week 1 and then benching 30 reps of backoff work in the same session is a big ask.
Matrix Bench Program FAQs
What max do I enter?
Your current bench 1RM. Both versions prescribe percentages above 100% late in the program on purpose, so entering an inflated or goal max will put those weeks out of reach.
A heavy single every session seems like a lot. Is that right?
It is, and it’s the defining feature of the program. You’re practicing a near-max single every A day for 8 straight weeks. If your technique breaks down under maximal loads, that much exposure is either exactly what you need or a good way to reinforce a bad groove.
What do I do for squats and deadlifts?
Neither version programs them. Add your own lower body work, but keep the volume modest so it doesn’t cut into recovery for the A day.
What if I miss the single?
Recalculate off a max you’re confident in and pick the program back up at the matching week. There’s no built-in adjustment, so a miss usually means the entered max was too high rather than that you need to repeat a week.
Updates
- Converted the post to the block editor and added both Matrix rep schemes as readable tables alongside the original charts, which previously held that information as images only. Corrected the spreadsheet embed titles, which had been displaying stale spreadsheet filenames.
