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Bench Press Program for Powerlifters

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iMaah
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191 views2 pages

Bench Press Program for Powerlifters

Uploaded by

iMaah
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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UFpwrLifter Bench Press Progr

Current 1RM: 125 Round weight to nearest: 5

Monday Wednesday
10 reps (warm up) 40 10 reps (warm up) 40
10 reps (warm up) 70 10 reps (warm up) 70
5 reps 100 5 reps 100
3 reps 110 3 reps 110
1 rep 115 1 rep 115
1 rep 120 1 rep 120
1 rep 115 1 rep 115
1 rep 115 1 rep 115
3 reps 110 3 reps 110
5 reps 100 5 reps 100

*Fridays are tougher usually due to end of work week and 3rd bench day of week. If you can't repeat M/W, then use this lighter scheme that d
*If you do happen to find the strength to repeat the M/W session, definitely do so as you have the whole weekend to rest and you will feel lik

Stick to program for a minimum of four weeks before testing your new 1RM. Ensure you have rested at least four days before testing your 1R
er Bench Press Programme

Friday*
10 reps (warm up) 40
10 reps (warm up) 70
5 reps 100
3 reps 110 Accessories (M/W/F)
1 rep 115 Overhead Tricep Rope Extension 3 x 12-15
1 rep 115 Bodyweight Pull-Up 3 x 12-15
1 rep 115
2 reps 110
4 reps 100
3 reps 100

hen use this lighter scheme that doesn't hit 96%.


ekend to rest and you will feel like superman come Monday's session.

t four days before testing your 1RM.

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