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6 Week Bench Program PDF

This 6-week bench press program consists of 2 workout days per week that progressively increase the weight lifted over time. On day 1, exercises include bench press, dumbbell incline press superset with face pulls. On day 2, exercises include bench press, overhead press, and rows. Each week increases the percentage of the lifter's 1 rep max used for the main lifts and decreases the rest between sets. The final week is a 1 rep max test for the bench press.

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Ganesh Natarajan
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3K views7 pages

6 Week Bench Program PDF

This 6-week bench press program consists of 2 workout days per week that progressively increase the weight lifted over time. On day 1, exercises include bench press, dumbbell incline press superset with face pulls. On day 2, exercises include bench press, overhead press, and rows. Each week increases the percentage of the lifter's 1 rep max used for the main lifts and decreases the rest between sets. The final week is a 1 rep max test for the bench press.

Uploaded by

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

WEEK 1
Movement Sets Reps %1RM RPE
Bench Press 8 3 77.5% -
DAY 1

Superset x3
Dumbbell Incline 3 10 - 9
Face Pull 3 30 - 9

Movement Sets Reps %1RM RPE


Bench 4 6-8 65% -
DAY 2

Overhead Press 3 5 70% -


Rows 3 8-10 - 9

WEEK 2
Movement Sets Reps %1RM RPE
Bench Press 6 3 80.0% -
DAY 1

Superset x3
Dumbbell Incline 3 10 - 9
Face Pull 3 30 - 9

Movement Sets Reps %1RM RPE


Bench 3 5 70% -
DAY 2

Overhead Press 4 5 70% -


Rows 3 8-10 - 9

WEEK 3
Movement Sets Reps %1RM RPE
Bench Press 5 3 82.5% -
DAY 1

Superset x3
Dumbbell Incline 3 10 - 8
Face Pull 3 30 - 8

Movement Sets Reps %1RM RPE


Bench 4 6-8 72.5% -
DAY 2
DAY 2
Overhead Press 5 5 70% -
Rows 3 8-10 - 8

WEEK 4
Movement Sets Reps %1RM RPE
Bench Press 5 3 85% -
DAY 1

Superset x3
Dumbbell Incline 3 10 - 8
Face Pull 3 30 - 8

Movement Sets Reps %1RM RPE


Bench 4 5 75% -
DAY 2

Overhead Press 3 5 72.5% -


Rows 3 8-10 - 8

WEEK 5
Movement Sets Reps %1RM RPE
Bench Press 5 2 87.5% -
DAY 1

Superset x3
Dumbbell Incline 3 10 - 7
Face Pull 3 30 - 7

Movement Sets Reps %1RM RPE


Bench 3 3-5 77.5% -
DAY 2

Overhead Press 4 5 72.5% -


Rows 3 8-10 - 7

WEEK 6
Movement Sets Reps %1RM RPE
Bench Press 1 2 90% -
DAY 1

Bench Press 1 1 95% -


Superset x3
Dumbbell Incline 3 10 - 7
Face Pull 3 30 - 7

Movement Sets Reps %1RM RPE


DAY 2
Bench 3 5 60.0% -

DAY 2
Rows 3 8-10 - 7

WEEK 7 - Test
Movement Sets Reps %1RM RPE
Bench Press 1 1 90% -
DAY 1

Bench Press 1 1 95% -


Bench Press 1 1 100% -
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