6 Week Bench Program.pdf

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6 WEEK BENCH PROGRAM

WEEK 1

Movement

Bench Press

Superset x3

Dumbbell Incline

Face Pull

DAY 1

Sets

8

3

3

Reps

3

10

30

%1RM

77.5%

-

-

RPE

-

9

9

Movement

WEEK 2

Movement

Bench Press

Superset x3

Dumbbell Incline

Face Pull

DAY 2

Bench

Overhead Press

Rows

Sets

4

3

3

Reps

6-8

5

8-10

%1RM

65%

70%

-

RPE

-

-

9

DAY 1

Sets

6

3

3

Reps

3

10

30

%1RM

80.0%

-

-

RPE

-

9

9

Movement

WEEK 3

Movement

Bench Press

Superset x3

Dumbbell Incline

Face Pull

DAY 2

Bench

Overhead Press

Rows

Sets

3

4

3

Reps

5

5

8-10

%1RM

70%

70%

-

RPE

-

-

9

DAY 1

Sets

5

3

3

Reps

3

10

30

%1RM

82.5%

-

-

RPE

-

8

8

Movement

DAY 2

Bench

Sets

4

Reps

6-8

%1RM

72.5%

RPE

-

DAY 2

Overhead Press

Rows

5

3

5

8-10

70%

-

-

8

WEEK 4

Movement

Bench Press

Superset x3

Dumbbell Incline

Face Pull

DAY 1

Sets

5

3

3

Reps

3

10

30

%1RM

85%

-

-

RPE

-

8

8

Movement

WEEK 5

Movement

Bench Press

Superset x3

Dumbbell Incline

Face Pull

DAY 2

Bench

Overhead Press

Rows

Sets

4

3

3

Reps

5

5

8-10

%1RM

75%

72.5%

-

RPE

-

-

8

DAY 1

Sets

5

3

3

Reps

2

10

30

%1RM

87.5%

-

-

RPE

-

7

7

Movement

WEEK 6

Movement

Bench Press

Bench Press

Superset x3

Dumbbell Incline

Face Pull

Movement

DAY 2

Bench

Overhead Press

Rows

Sets

3

4

3

Reps

3-5

5

8-10

%1RM

77.5%

72.5%

-

RPE

-

-

7

DAY 1

Sets

1

1

3

3

Sets

Reps

2

1

10

30

Reps

%1RM

90%

95%

-

-

%1RM

RPE

-

-

7

7

RPE

DAY 2

WEEK 7 - Test

Movement

DAY 2

Bench

Rows

3

3

5

8-10

60.0%

-

-

7

DAY 1

Bench Press

Bench Press

Bench Press

Sets

1

1

1

Reps

1

1

1

%1RM

90%

95%

100%

RPE

-

-

-

Journal

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