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6 WEEK BENCH
PROGRAM
Bench 1RM: 315
WEEK 1
Movement Sets Reps %1RM
Bench Press 8 3 77.5%
Superset x3
DAY 1 Dumbbell Incline 3 10 -
Face Pull 3 30 -

Movement Sets Reps %1RM

Bench 4 6-8 65%
Overhead Press 3 5 70%
DAY 2 Rows 3 8-10 -

WEEK 2
Movement Sets Reps %1RM
Bench Press 6 3 80.0%
Superset x3
DAY 1 Dumbbell Incline 3 10 -
Face Pull 3 30 -

Movement Sets Reps %1RM

Bench 3 5 70%
Overhead Press 4 5 70%
DAY 2 Rows 3 8-10 -

WEEK 3
 Movement Sets Reps %1RM
Bench Press 5 3 82.5%
Superset x3
DAY 1 Dumbbell Incline 3 10 -
Face Pull 3 30 -

Movement Sets Reps %1RM

Bench 4 6-8 72.5%
Overhead Press 5 5 70%
DAY 2 Rows 3 8-10 -

WEEK 4
Movement Sets Reps %1RM
Bench Press 5 3 85%
Superset x3
DAY 1 Dumbbell Incline 3 10 -
Face Pull 3 30 -

Movement Sets Reps %1RM

Bench 4 5 75%
Overhead Press 3 5 72.5%
DAY 2 Rows 3 8-10 -

WEEK 5
Movement Sets Reps %1RM
Bench Press 5 2 87.5%
Superset x3
DAY 1 Dumbbell Incline 3 10 -
Face Pull 3 30 -

Movement Sets Reps %1RM

Bench 3 3-5 77.5%
Overhead Press 4 5 72.5%
DAY 2 Rows 3 8-10 -
DAY 2

WEEK 6
Movement Sets Reps %1RM
Bench Press 1 2 90%
Bench Press 1 1 95%
DAY 1 Superset x3
Dumbbell Incline 3 10 -
Face Pull 3 30 -

Movement Sets Reps %1RM

Bench 3 5 60.0%
Rows 3 8-10 -
DAY 2

WEEK 7 - Test
Movement Sets Reps %1RM
Bench Press 1 1 90%
Bench Press 1 1 95%
DAY 1 Bench Press 1 1 100%
H

Weight RPE Journal Notes

245 -

9
9

Weight RPE Journal Notes

205 -
220 -
9

Weight RPE Journal Notes

250 -

9
9

Weight RPE Journal Notes

220 -
220 -
9
Weight RPE Journal Notes
260 -

8
8

Weight RPE Journal Notes

230 -
220 -
8

Weight RPE Journal Notes

270 -

8
8

Weight RPE Journal Notes

235 -
230 -
8

Weight RPE Journal Notes

275 -

7
7

Weight RPE Journal Notes

245 -
230 -
7
Weight RPE Journal Notes
285 -
300 -

7
7

Weight RPE Journal Notes

190 -
7

Weight RPE Journal Notes

285 -
300 -
315 -
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