You are on page 1of 2

Brad Gillingham Raw Bench Workout - 12 Week Program

Heavy Day

Enter Current Raw Max

150

Light Day

Week

Single

Weight

Sets

Weight

Week

135

90.0%

3x5

120

80.0%

139

92.5%

5x3

124

82.5%

143

95.0%

5x3

128

85.0%

146

97.5%

5x3

131

87.5%

139

92.5%

3x5

124

82.5%

143

95.0%

5x3

128

85.0%

146

97.5%

5x3

131

87.5%

150

100.0%

5x3

135

90.0%

143

95.0%

3x5

124

82.5%

10

146

97.5%

5x3

128

85.0%

10

11

150

100.0%

5x3

131

87.5%

11

12

154

102.5%

5x3

135

90.0%

12

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

Light Day: After warm up, follo


the working sets for the day

Light Day
Sets

Weight

2x8

98

65.00%

8x3

90

60.00%

2x8

101

67.50%

8x3

90

60.00%

2x8

105

70.00%

8x3

90

60.00%

2x8

109

72.50%

8x3

90

60.00%

2x8

113

75.00%

8x3

90

60.00%

2x8

116

77.50%

8x3

90

60.00%

Light Day: After warm up, follow


the working sets for the day

You might also like