30 Day Bench Press Program RPE LEGEND

Developed by Renowned Strength Coach James Strickland, This Program is How He Built His 672 lb Bench Press RPE Potential Reps Left
WEEK 1 100 6 easy-warmup
Day 1 WEIGHT REST INTERVAL REPS SETS 7 easy-little harder
Barbell Bench Press 75 % of 1 REP MAX as needed 6 3 8 3-4
Wide Grip Lat Pull Downs RPE 8 as needed 10 3 9 1-2
Meadows Rows RPE 8 150 sec 6 3 10 No reps left/failure
Dumbell Floor Flys (5 sec negative) RPE 8 90 sec 6 3
Tricep pulldowns w/ rope (1 sec pause when fully extended) RPE 8 as needed 10 3
Dumbbell Shrugs Controlled (1 sec pause at top) RPE 8 90 sec 10 3
Day 2 WEIGHT REST INTERVAL REPS SETS
Speed Bench Press (complete set in under 3 sec) 70 % of 1 REP MAX 2 min 3 3
Cable Flys RPE 8 as needed 10 3
Lat Pulls downs RPE 8 90 sec 10 3
Standing/ Seated Barbell Curl (ez bar) RPE 8 90 sec 10 3
Day 3 WEIGHT REST INTERVAL REPS SETS
Barbell Bench Press 55 % of 1 REP MAX as needed 6 2
Arnold Presses (db) RPE 8 2 min 8 3
One Arm Cable Lateral Raise RPE 8 as needed 6 3
Rear Delt Reverse on Peck Deck RPE 8 as needed 8 3
1 Arm Dumbbell Rows (Controlled) (1 sec pause at top) RPE 8 as needed 8 3
Tricep pulldowns w/ rope (1 sec pause when fully extended) RPE 8 2 min 10 3

WEEK 2
Day 1 WEIGHT REST INTERVAL REPS SETS
Barbell Bench Press 80 % of 1 REP MAX as needed 6 3
Wide Grip Lat Pull Downs RPE 9 as needed 10 3
Meadows Rows RPE 9 150 sec 6 3
Dumbell Floor Flys (5 sec negative) RPE 8 90 sec 6 3
Tricep pulldowns w/ rope (1 sec pause when fully extended) RPE 9 as needed 10 3
Dumbbell Shrugs Controlled (1 sec pause at top) RPE 8 90 sec 10 3
Day 2 WEIGHT REST INTERVAL REPS SETS
Speed Bench Press (complete set in under 4 sec) 70 % of 1 REP MAX 2 min 3 3

Cable Flys RPE 9 as needed 12 3

Lat Pulldowns RPE 9 90 sec 10 3
Standing/ Seated Barbell Curl (ez bar) RPE 8 90 sec 12 3
Day 3 WEIGHT REST INTERVAL REPS SETS
Barbell Bench Press 60 % of 1 REP MAX as needed 6 2
Arnold Presses (db) RPE 9 2 min 10 3
One Arm Cable Lateral Raise RPE 9 as needed 10 3
Rear Delt Reverse on Peck Deck RPE 9 as needed 10 3
1 Arm Dumbbell Rows (Controlled) (1 sec pause at top) RPE 9 as needed 10 3
Tricep pulldowns w/ rope (1 sec pause when fully extended) RPE 9 2 min 12 3
WEEK 3
Day 1 WEIGHT REST INTERVAL REPS SETS
Barbell Bench Press 80 % of 1 REP MAX as needed 6 3
Wide Grip Lat Pull Downs RPE 10 as needed 10 3
Meadows Rows RPE 8 150 sec 6 3
Dumbell Floor Flys (5 sec negative) RPE 9 90 sec 6 3
Tricep pulldowns w/ rope (1 sec pause when fully extended) RPE 10 as needed 14 3
Dumbbell Shrugs Controlled (1 sec pause at top) RPE 8 90 sec 10 3
Day 2 WEIGHT REST INTERVAL REPS SETS
Speed Bench Press (complete set in under 4 sec) 70 % of 1 REP MAX 2 min 3 3

Cable Flys RPE 8 as needed 14 3

Lat Pulldowns RPE 10 90 sec 10 3
Standing/ Seated Barbell Curl (ez bar) RPE 8 90 sec 14 3
Day 3 WEIGHT REST INTERVAL REPS SETS
Barbell Bench Press 60 % of 1 REP MAX as needed 6 2
Arnold Presses (db) RPE 9 2 min 12 3
One Arm Cable Lateral Raise RPE 8 as needed 8 3
Rear Delt Reverse on Peck Deck RPE 9 as needed 12 3
1 Arm Dumbbell Rows (Controlled) (1 sec pause at top) RPE 10 as needed 12 3
Tricep pulldowns w/ rope (1 sec pause when fully extended) RPE 10 2 min 14 3

WEEK 4 DELOAD (active rest week)

Day 1 WEIGHT REST INTERVAL REPS SETS
Barbell Bench Press 60 % of 1 REP MAX as needed 6 3
Wide Grip Lat Pull Downs RPE 7 as needed 8 2
Meadows Rows RPE 7 150 sec 6 3
Dumbell Floor Flys (5 sec negative) RPE 7 90 sec 6 3
Tricep pulldowns w/ rope (1 sec pause when fully extended) RPE 7 as needed 6 3
Dumbbell Shrugs Controlled (1 sec pause at top) RPE 7 90 sec 6 3
Day 2 WEIGHT REST INTERVAL REPS SETS
Speed Bench Press (complete set in under 4 sec) 65 % of 1 REP MAX 2 min 3 3

Cable Flys RPE 7 as needed 6 3

Lat Pulldowns RPE 7 90 sec 8 2
Standing/ Seated Barbell Curl (ez bar) RPE 7 90 sec 6 3
Day 3 WEIGHT REST INTERVAL REPS SETS
Barbell Bench Press 45 % of 1 REP MAX as needed 6 2
Arnold Presses with dumbbells RPE 7 2 min 8 3
One Arm Cable Lateral Raise RPE 7 as needed 6 3
Rear Delt Reverse Peck Deck RPE 7 as needed 6 3
1 Arm Dumbbell Rows (Controlled) (1 sec pause at top) RPE 7 as needed 6 3
Tricep pulldowns w/ rope (1 sec pause when fully extended) RPE 7 2 min 6 3
 Once the program is complete, please shoot me an email or DM (with video if you have it) and report back your results!!!! swimhack@gmail.com or @Swimhack on IG

Copyright 2023 James Strickland

be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without written permission from the author, except for the inclusion of brief quotations in a

individuals improve their bench press performance and achieve their fitness goals. The exercises and techniques outlined in this program have been extensively researched and tested, and are intended to be safe and effective when performed correctly.

fore starting any exercise program, particularly if you have any pre-existing health conditions or concerns. You are responsible for your own health and safety when using this program, and the author assumes no liability for any injuries or damages that may arise

Thank you for choosing this program to help you achieve your fitness goals. Best of luck on your bench press journey!