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The Weightrainer: The 6 Week Power Bench Press Program Overview

The 6 Week Power Bench Press Program contains two workouts per week (A and B) over 6 weeks that progressively increase the weight lifted. Each workout focuses on either 1 rep, 3 reps, or 5 reps at prescribed percentages of the user's 1 rep max to gradually build strength. The program tracks the user's starting 1 rep max, calculates an estimated new 1 rep max at the end, and provides customized set and rep schemes for each workout based on the user's inputs.

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2K views5 pages

The Weightrainer: The 6 Week Power Bench Press Program Overview

The 6 Week Power Bench Press Program contains two workouts per week (A and B) over 6 weeks that progressively increase the weight lifted. Each workout focuses on either 1 rep, 3 reps, or 5 reps at prescribed percentages of the user's 1 rep max to gradually build strength. The program tracks the user's starting 1 rep max, calculates an estimated new 1 rep max at the end, and provides customized set and rep schemes for each workout based on the user's inputs.

Uploaded by

Den Kong
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLS, PDF, TXT or read online on Scribd
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The WeighTrainer

The 6 Week Power Bench Press Program Overview

The program contains two workouts per week (workouts A


and B) and has three different intensity workouts (1 rep, 3
rep and 5 rep days). The breakdown is as follows (unlike on
the spreadsheet, and for clarity, warmup sets are not
included):

  week     workout     sets / %age of 1RM / reps  

A 4 @ 95 % x 1
1
B 3 @ 85 % x 3

A 3 @ 75 % x 5
2
B 4 @ 95 % + 5 lbs x 1

A 3 @ 85 % + 5 lbs x 3
3
B 3 @ 75 % + 5 lbs x 5

A 4 @ 95 % + 10 lbs x 1
4
B 3 @ 85 % + 10 lbs x 3

A 3 @ 75 % + 10 lbs x 5
5
B 4 @ 95 % + 15 lbs x 1

A 3 @ 85 % + 15 lbs x 3
6
B 3 @ 75 % + 15 lbs x 5

7 A 1 @ ([95 % + 15 lbs] * 1.05) x 1


The WeighTrainer
The 6 Week Power Bench Press Program

Enter your current 1RM Bench Press: 125.0 kg

Projected new 1RM Bench Press: 132.9 kg

Week 1: A Week 1: B
1@ 56.3 x 10 1@ 56.3 x 10
1@ 81.3 x5 1@ 81.3 x5
1@ 93.8 x3 1@ 93.8 x3
1@ 106.3 x 2 3@ 106.3 x 3
4@ 118.8 x 1

Week 2: A Week 2: B
1@ 56.3 x 10 1@ 57.4 x 10
1@ 81.3 x5 1@ 82.9 x5
3@ 93.8 x5 1@ 95.6 x3
1@ 108.4 x 2
4@ 121.1 x 1

Week 3: A Week 3: B
1@ 57.4 x 10 1@ 57.4 x 10
1@ 82.9 x5 1@ 82.9 x5
1@ 95.6 x3 3@ 95.6 x5
3@ 108.4 x 3

Week 4: A Week 4: B
1@ 58.5 x 10 1@ 58.5 x 10
1@ 84.5 x5 1@ 84.5 x5
1@ 97.5 x3 1@ 97.5 x3
1@ 110.5 x 2 3@ 110.5 x 3
4@ 123.5 x 1

Week 5: A Week 5: B
1@ 58.5 x 10 1@ 59.6 x 10
1@ 84.5 x5 1@ 86.1 x5
3@ 97.5 x5 1@ 99.4 x3
1@ 112.6 x 2
4@ 125.9 x 1

Week 6: A Week 6: B
1@ 59.6 x 10 1@ 59.6 x 10
1@ 86.1 x5 1@ 86.1 x5
1@ 99.4 x3 3@ 99.4 x5
3@ 112.6 x 3

Week 7: A
1@ 59.8 x 10
1@ 86.4 x5
1@ 99.7 x3
1@ 113.0 x2
1@ 126.3 x1
1@ 132.9 x1
The WeighTrainer
The 6 Week Power Bench Press Program

Enter your current 1RM Bench Press: 250 lb

Projected new 1RM Bench Press: 266 lb

Week 1: A Week 1: B
1@ 113 x 10 1@ 113 x 10
1@ 163 x5 1@ 163 x5
1@ 188 x3 1@ 188 x3
1@ 213 x2 3@ 213 x3
4@ 238 x1

Week 2: A Week 2: B
1@ 113 x 10 1@ 115 x 10
1@ 163 x5 1@ 166 x5
3@ 188 x5 1@ 191 x3
1@ 217 x2
4@ 242 x1

Week 3: A Week 3: B
1@ 115 x 10 1@ 115 x 10
1@ 166 x5 1@ 166 x5
1@ 191 x3 3@ 191 x5
3@ 217 x3

Week 4: A Week 4: B
1@ 117 x 10 1@ 117 x 10
1@ 169 x5 1@ 169 x5
1@ 195 x3 1@ 195 x3
1@ 221 x2 3@ 221 x3
4@ 247 x1

Week 5: A Week 5: B
1@ 117 x 10 1@ 119 x 10
1@ 169 x5 1@ 172 x5
3@ 195 x5 1@ 199 x3
1@ 225 x2
4@ 252 x1

Week 6: A Week 6: B
1@ 119 x 10 1@ 119 x 10
1@ 172 x5 1@ 172 x5
1@ 199 x3 3@ 199 x5
3@ 225 x3

Week 7: A
1@ 120 x 10
1@ 173 x5
1@ 199 x3
1@ 226 x2
1@ 253 x1
1@ 266 x1

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