Bear in mind that the dimensions of this bench will not be suitable for everybody; it will depend on the height of the person using the weight bench. The bench is about 3.75 feet long which is an average size.
The Bench plan can be viewed/downloaded here>>> Weight Bench Plan/Drawing To download a copy, right click then "Save Target As" then hit "Save".
WARNING: This bench is not intended for serious heavy lifting, use it at your own risk.
Materials you need:
4 ft. of 3/4 x 12 piece of plywood or solid wood
3 ft. of 1 x 2 wood
8 ft. of 2 x 2 wood
8 ft. of 4 x 4 wood post
1 (#10) 8" bolt and nut
2 (#8) 3" bolt and nuts
1 (#10) 12" bolt/screw and 4 bolt nuts
8 (#10) nylon washers
14 (#10) flat washers
4-3 inch long lag screws
4 rubber or rubberized feet
Some nails and wood glue
Wood stain and Polyurethane protective sealant (Optional)
Tools you need:
Miter saw (optional)
Power drill with drill bits, Forstner bit and the like (used to counter sink lag screws)
Socket wrench/ pliers
Sander or Sand paper
You can click on any image to enlarge.
1. Cut all wood pieces to the proper lengths.
2. If you've noticed from the above bench plan/drawing, a simple dado joint was used to join the bench wooden base and legs. Use your circular saw and make multiple passes to remove the unneeded portion, finish it up using a wood chisel (shown on the second image).
*** CORRECTION*** Cut for dado joint should be 1 1/2 inch deep, not 1/2 inch (Thanks for the reader that pointed that out).
3. Use a generous amount of wood glue to all joints; then secure it with a lag screw.Countersink the head of lag screw to make it flush. See image below.
4. Next, drill a hole through on one end of the (2) 2 x 2 wood (hole should be big enough to accommodate the #10 bolt), this will be used for the adjustable backrest support. Then, drill a hole straight through the side of the bench top support (pls. refer to the bench plan/illustration).
5. Use (#10) 8" bolt and nut to fasten the adjustable backrest support to the bench top. Place a nylon washer in between the metal flat washers to minimize friction during operation.
6. Do the same thing with the swing arm.
7. The (#10) 12" bolt is secured at the end of the swing arm using 4 bolt nuts.
8. Again, refer to the bench plan/illustration where to cut the notches on the bench top support; this is where the swing arm support will rest during use. If you prefer, you can eliminate some notches thus limiting the angle it can be adjusted.
9. Due to proximity of the second notch to the first notch, i use a small metal L-bracket to give it more strength.
This is how it should look like after the adjustable backrest support and swing arm are bolted in place. Note that everything should be flush with the bench top support when in neutral/flat position.
10. Next, fasten the bench seat and backrest using nails and wood glue. Give it a good sanding to remove rough edges.
Rear view, bench at 45º incline position.
11. Use rubber or rubberized feet to prevent the bench from sliding during use.
After some finishing touches (wood stain and 2 coats of polyurethane finish) this is how it looks like.
Flat/ Neutral position.