Brad Gillingham Raw Bench Workout - 12 Week Program

Heavy Day Enter Current Raw Max 275 Light Day

Week Single Weight % Sets Weight % Week
1 1 248 90.0% 3x5 220 80.0% 1
2 1 254 92.5% 5x3 227 82.5% 2
3 1 261 95.0% 5x3 234 85.0% 3
4 1 268 97.5% 5x3 241 87.5% 4
5 1 254 92.5% 3x5 227 82.5% 5
6 1 261 95.0% 5x3 234 85.0% 6
7 1 268 97.5% 5x3 241 87.5% 7
8 1 275 100.0% 5x3 248 90.0% 8
9 1 261 95.0% 3x5 227 82.5% 9
10 1 268 97.5% 5x3 234 85.0% 10
11 1 275 100.0% 5x3 241 87.5% 11
12 1 282 102.5% 5x3 248 90.0% 12

Heavy Day: After warm up sets, do the heavy single for the day Light Day: After warm up, follo
followed by the working sets for that day. the working sets for the day
Light Day
Sets Weight %
2x8 179 65.00%
8x3 165 60.00%
2x8 186 67.50%
8x3 165 60.00%
2x8 193 70.00%
8x3 165 60.00%
2x8 199 72.50%
8x3 165 60.00%
2x8 206 75.00%
8x3 165 60.00%
2x8 213 77.50%
8x3 165 60.00%

Light Day: After warm up, follow

the working sets for the day