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High-Rep Bench Press Program: W# Sets Reps Weight W# Sets 1 2 3 4 5 6 7 8 9 10 11 12 13 14 Explanations: RO-F

This high-rep bench press program consists of 14 weeks of training with increasing weight each session. On Mondays and Fridays, it involves 3 sets of bench press with the final set taken to failure. The weight is increased each session, with adjustments made to the estimated 1RM based on the number of reps achieved on the final set. The program alternates chest/shoulder/triceps and back/biceps workouts over a 7 day training split.

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Den Kong
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128 views3 pages

High-Rep Bench Press Program: W# Sets Reps Weight W# Sets 1 2 3 4 5 6 7 8 9 10 11 12 13 14 Explanations: RO-F

This high-rep bench press program consists of 14 weeks of training with increasing weight each session. On Mondays and Fridays, it involves 3 sets of bench press with the final set taken to failure. The weight is increased each session, with adjustments made to the estimated 1RM based on the number of reps achieved on the final set. The program alternates chest/shoulder/triceps and back/biceps workouts over a 7 day training split.

Uploaded by

Den Kong
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 XLS, PDF, TXT or read online on Scribd
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High-Rep Bench Press Program

1RM 135

Monday Friday
W# Sets Reps Weight W# Sets
1 15 85 2
1 2 12 90 2 2
2 10 100 1
1 15 85 2
3 2 12 95 4 2
2 10 100 2
1 15 85 2
5 2 12 95 6 2
1 F 105 2
2 12 95 2
7 2 10 100 8 2
2 F 110 1
2 12 95 2
9 2 10 105 10 2
1 F 110 1
2 12 100 2
11 2 10 105 12 2
1 F 115 1
1 12 100 1
13 2 10 110 14 1
2 8 120 1

Explanations:
RO - For a rep out, do the target weight at a 4-0-2 tempo till failure.
For all other sets, just use a reasonable tempo.

F - Do set to failure, if you can't lift more than 6 times, drop 1RM by 5Lb,
if you can lift it 7-10 times, continue with current 1RM
and if you can lift it more than 10 times increase your 1RM by 5Lb
s Program

Friday
Reps Weight
10 95
8 105
RO 105
10 95
8 105
RO 105
10 100
8 110
RO 110
10 100
6 110
RO 110
10 100
8 115
6 120
10 105
8 115
6 120
10 105
8 115
6 125

a 4-0-2 tempo till failure.

times, drop 1RM by 5Lb,

ease your 1RM by 5Lb


Monday: Chest, Shoulders, Triceps

Tuesday: Rest

Wednesday: Back, Biceps

Thurday: Rest

Friday: Chest, Shoulders, Triceps

Saturday: Legs, Back

Sunday: Rest

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