i don't know any big time lifters who bench more than 2 or 3 times a week, and if it's three then they aren't the heaviest workouts.
basic template: train a lift on each day, and have every lift you do after the main lift is intended to train the given exercise. do heavy triples on the main lift, sets of 5 on the compound assistance lifts, 8-12 on the more isolation stuff, but keep that limited. here was today's top end bench workout for me.
close-grip bench (index fingers in on the smooth): work up to a triple - five total sets
shirt bench (index fingers on the rings): a few singles to get the feel for it - three total sets
board presses (pinkies on the rings): work up to five rep max - four total sets
push presses (pinkies on the rings): work up to a set of six - three total sets
close-grip incline (hands inside shoulder width): work up to a set of six - four total sets
DB curls: just a few sets of 8-10
i have another bench workout on wednesdays where the exercises are geared toward the bottom half of the bench, squatting on thursdays and deadlifting on mondays, all with a similar structure.
I did chest as many as 3 times per week. Mondays were a heavy day, Wednesdays were a semi heavy day with Friday being a rep and light day. I did heavy on Mondays cause it gave me a two day rest.
Chest (heavy)
Warmup set (doesn't count) 315 for 8 to 10
2nd set 405 for 6 to 8
3rd set 405 for 6
4th set 455 for 6
5th set 495 for 4 to 6
6th set 520 for 4
Flyes with 50's or 60's
Pec Dec (bottom weight)
Cable flyes
Dips
The above is pretty close to what I used to do. It changed sometimes. I liked changing because it made it less boring doing the same thing all the time. The wieght changed depending on what I was doing but the above weights are what I would do usually on Mondays. There were some days where Ray (Mentzer) had me doing a version of the Russian Strength workout. Only did this a couple times a month.
I did incline as a warmup for Shoulders on Thursdays. I still do that. I don't like to work incline on same day as flats. I do sometimes but I don't like it. I am generally wore out after my chest so the weight I use on the incline is less.
I trained Chest and Tri's usually on Mondays. Then Back and Bi's on Tuesdays. Chest and Tri's again on Wednesday's. Shoulders, little lower Back and very little legs on Thursday. Chest and Tri's on Fridays. I always worked heavy tri's. I like working the tri's with heavy weight. I only worked bi's once maybe sometimes twice a week. I did calves almost everyday and forearms. I think that is about it. It has been a long time since I was able to train like this. And back then I didn't rest allot between sets. Some things changed just because sometimes I didn't feel like doing something. I just made sure I rested at least 48 hours between body parts.
I really didn't diet much. I was younger so I could eat anything. I didn't even use supplements that much. Eating was better and tasted much better.