Last guy to take advice from, I have a poverty ass bench.. BUT since I’ve been doing this, I’ve added close to 60 lbs in less than a year.
Day 1: heavy bench, 80%x5, 85%x3, 90%x1 “amrap”. Mix it with heavy ass accessories like spoto, rows, single arm db press for sets of 8.
Day 3: triceps.. Weighted dips, Tate press, plate press, extensions, cable extensions, close grip bench.. High reps moderate weight
Day 5: speed day. 5x12-15 around 55%.. do same accessories as day 1