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6 Week Bench Program

This document outlines a 6 week bench press program. Each week consists of 2 workout days, with 3-5 sets of bench press and other upper body exercises like overhead press and rows. The workouts progressively increase in difficulty over the weeks by reducing reps and increasing weight percentages of the lifter's 1 rep max.

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Matias
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1K views9 pages

6 Week Bench Program

This document outlines a 6 week bench press program. Each week consists of 2 workout days, with 3-5 sets of bench press and other upper body exercises like overhead press and rows. The workouts progressively increase in difficulty over the weeks by reducing reps and increasing weight percentages of the lifter's 1 rep max.

Uploaded by

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

WEEK 1 1RM
1RM
107,5
60
Movement Sets Reps
Bench Press 8 3
DAY 1

Superset x3
Dumbbell Incline 3 10
Face Pull 3 30

Movement Sets Reps


Bench 4 6-8
DAY 2

Overhead Press 3 5
Rows 3 8-10

WEEK 2
Movement Sets Reps
Bench Press 6 3
DAY 1

Superset x3
Dumbbell Incline 3 10
Face Pull 3 30

Movement Sets Reps


Bench 3 5
DAY 2

Overhead Press 4 5
Rows 3 8-10

WEEK 3
Movement Sets Reps
Bench Press 5 3
DAY 1

Superset x3
Dumbbell Incline 3 10
Face Pull 3 30
Movement Sets Reps
Bench 4 6-8

DAY 2
Overhead Press 5 5
Rows 3 8-10

WEEK 4
Movement Sets Reps
Bench Press 5 3
DAY 1

Superset x3
Dumbbell Incline 3 10
Face Pull 3 30

Movement Sets Reps


Bench 4 5
DAY 2

Overhead Press 3 5
Rows 3 8-10

WEEK 5
Movement Sets Reps
Bench Press 5 2
DAY 1

Superset x3
Dumbbell Incline 3 10
Face Pull 3 30

Movement Sets Reps


Bench 3 3-5
DAY 2

Overhead Press 4 5
Rows 3 8-10

WEEK 6
Movement Sets Reps
Bench Press 1 2
DAY 1

Bench Press 1 1
Superset x3
DAY 1
Dumbbell Incline 3 10
Face Pull 3 30

Movement Sets Reps


Bench 3 5
DAY 2 Rows 3 8-10

WEEK 7 - Test
Movement Sets Reps
Bench Press 1 1
DAY 1

Bench Press 1 1
Bench Press 1 1
RAM
BENCH
OHP
%1RM Weight RPE Journal
77.5% 82.5 -

- 9
- 9

%1RM Weight RPE Journal


65% 70 -
70% 42.5 -
- 9

%1RM Weight RPE Journal


80.0% 85 -

- 9
- 9

%1RM Weight RPE Journal


70% 75 -
70% 42.5 -
- 9

%1RM Weight RPE Journal


82.5% 87.5 -

- 8
- 8
%1RM Weight RPE Journal
72.5% 77.5 -
70% 42.5 -
- 8

%1RM Weight RPE Journal


85% 92.5 -

- 8
- 8

%1RM Weight RPE Journal


75% 80 -
75.0% 45 -
- 8

%1RM Weight RPE Journal


87.5% 95 -

- 7
- 7

%1RM Weight RPE Journal


77.5% 82.5 -
75.0% 45 -
- 7

%1RM Weight RPE Journal


90% 97.5 -
95% 102.5 -
- 7
- 7

%1RM Weight RPE Journal


60.0% 65 -
- 7

%1RM Weight RPE Journal


90% 97.5 -
95% 102.5 -
100% 107.5 -
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