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6 Week Bench Program

The document outlines a 6-week bench press training program, detailing specific movements, sets, reps, and percentages of one-rep max (1RM) for each week. Each week consists of different exercises focusing on bench press, overhead press, and rows, with varying intensity and volume. The program culminates in a testing week to evaluate progress.

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Edwin Goeman
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42 views7 pages

6 Week Bench Program

The document outlines a 6-week bench press training program, detailing specific movements, sets, reps, and percentages of one-rep max (1RM) for each week. Each week consists of different exercises focusing on bench press, overhead press, and rows, with varying intensity and volume. The program culminates in a testing week to evaluate progress.

Uploaded by

Edwin Goeman
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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6 WEEK BENCH PROGRAM

DAY 2

DAY 1

WEEK 1
Movement
Bench Press
Superset x3
Dumbbell Incline
Face Pull

Sets
8

Reps
3

%1RM
77.5%

RPE
-

3
3

10
30

9
9

Movement

Sets
4
3
3

Reps
6-8
5
8-10

%1RM
65%
70%
-

RPE
9

Movement
Bench Press
Superset x3
Dumbbell Incline
Face Pull

Sets
6

Reps
3

%1RM
80.0%

RPE
-

3
3

10
30

9
9

Movement

Sets
3
4
3

Reps
5
5
8-10

%1RM
70%
70%
-

RPE
9

Movement
Bench Press
Superset x3
Dumbbell Incline
Face Pull

Sets
5

Reps
3

%1RM
82.5%

RPE
-

3
3

10
30

8
8

Movement

Sets
4

Reps
6-8

%1RM
72.5%

RPE
-

Bench
Overhead Press
Rows

DAY 2

DAY 1

WEEK 2

Bench
Overhead Press
Rows

DAY 2

DAY 1

WEEK 3

Bench

DAY 2

Overhead Press
Rows

5
3

5
8-10

70%
-

Sets
5

Reps
3

%1RM
85%

RPE
-

3
3

10
30

8
8

Sets
4
3
3

Reps
5
5
8-10

%1RM
75%
72.5%
-

RPE
8

Sets
5

Reps
2

%1RM
87.5%

RPE
-

3
3

10
30

7
7

Sets
3
4
3

Reps
3-5
5
8-10

%1RM
77.5%
72.5%
-

RPE
7

Sets
1
1

Reps
2
1

%1RM
90%
95%

RPE
-

3
3

10
30

7
7

Sets

Reps

%1RM

RPE

WEEK 4

DAY 2

DAY 1

Movement
Bench Press
Superset x3
Dumbbell Incline
Face Pull

Movement
Bench
Overhead Press
Rows

WEEK 5

DAY 2

DAY 1

Movement
Bench Press
Superset x3
Dumbbell Incline
Face Pull

Movement
Bench
Overhead Press
Rows

WEEK 6
DAY 1

Movement
Bench Press
Bench Press
Superset x3
Dumbbell Incline
Face Pull

DAY 2

Movement

DAY 2

Bench
Rows

3
3

5
8-10

60.0%
-

Sets
1
1
1

Reps
1
1
1

%1RM
90%
95%
100%

RPE
-

WEEK 7 - Test
DAY 1

Movement
Bench Press
Bench Press
Bench Press

Journal

Notes

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