6 WEEK BENCH PROGRAM

WEEK 1
Reps
3

3
3

10
30

Movement

Sets
4
3
3

Reps
6-8
5
8-10

Movement

Sets
6

Reps
3

3
3

10
30

Movement

Sets
3
4
3

Reps
5
5
8-10

Movement

Sets
5

Reps
3

3
3

10
30

DAY 1

Sets
8

Bench Press
Superset x3
Dumbbell Incline
Face Pull

DAY 2

Movement

Bench
Overhead Press
Rows

DAY 1

Bench Press
Superset x3
Dumbbell Incline
Face Pull

DAY 2

WEEK 2

Bench
Overhead Press
Rows

DAY 1

WEEK 3

Bench Press
Superset x3
Dumbbell Incline
Face Pull

DAY 2

Movement

Sets
4
5
3

Reps
6-8
5
8-10

Movement
Bench Press
Superset x3
Dumbbell Incline
Face Pull

Sets
5

Reps
3

3
3

10
30

Movement

Sets
4
3
3

Reps
5
5
8-10

Movement
Bench Press
Superset x3
Dumbbell Incline
Face Pull

Sets
5

Reps
2

3
3

10
30

Movement

Sets
3
4
3

Reps
3-5
5
8-10

Movement

Sets
1
1

Reps
2
1

Bench
Overhead Press
Rows

DAY 2

DAY 1

WEEK 4

Bench
Overhead Press
Rows

DAY 2

DAY 1

WEEK 5

Bench
Overhead Press
Rows

DAY 1

WEEK 6
Bench Press
Bench Press
Superset x3

DAY 1

Dumbbell Incline
Face Pull

DAY 2

Movement
Bench
Rows

WEEK 7 - Test
DAY 1

Movement

Bench Press
Bench Press
Bench Press

3
3

10
30

Sets
3
3

Reps
5
8-10

Sets
1
1
1

Reps
1
1
1

RAM
%1RM
77.5%

RPE
-

Journal

9
9

%1RM
65%
70%
-

RPE
9

Journal

%1RM
80.0%

RPE
-

Journal

9
9

%1RM
70%
70%
-

RPE
9

Journal

%1RM
82.5%

RPE
-

Journal

8
8

%1RM
72.5%
70%
-

RPE
8

Journal

%1RM
85%

RPE
-

Journal

8
8

%1RM
75%
72.5%
-

RPE
8

Journal

%1RM
87.5%

RPE
-

Journal

7
7

%1RM
77.5%
72.5%
-

RPE
7

Journal

%1RM
90%
95%

RPE
-

Journal

7
7

%1RM
60.0%
-

RPE
7

Journal

%1RM
90%
95%
100%

RPE
-

Journal

Notes

Notes

Notes

Notes

Notes

Notes

Notes

Notes

Notes

Notes

Notes

Notes

Notes