Brad Gillingham Raw Bench Workout - 12 Week Program

Heavy Day Enter Current Raw Max 185 Light Day

Week Single Weight % Sets Weight % Week Sets Weight %
1 1 167 90.0% 3x5 148 80.0% 1 2x8 120 65.00%
2 1 171 92.5% 5x3 153 82.5% 2 8x3 93 50.00%
3 1 176 95.0% 5x3 157 85.0% 3 2x8 125 67.50%
4 1 180 97.5% 5x3 162 87.5% 4 8x3 93 50.00%
5 1 171 92.5% 3x5 153 82.5% 5 2x8 130 70.00%
6 1 176 95.0% 5x3 157 85.0% 6 8x3 93 50.00%
7 1 180 97.5% 5x3 162 87.5% 7 2x8 134 72.50%
8 1 185 100.0% 5x3 167 90.0% 8 8x3 93 50.00%
9 1 176 95.0% 3x5 153 82.5% 9 2x8 139 75.00%
10 1 180 97.5% 5x3 157 85.0% 10 8x3 93 50.00%
11 1 185 100.0% 5x3 162 87.5% 11 2x8 143 77.50%
12 1 190 102.5% 5x3 167 90.0% 12 8x3 93 50.00%

Heavy Day: After warm up sets, do the heavy single for the day Light Day: After warm up, follow
followed by the working sets for that day. the working sets for the day