• Author / Uploaded
• Ganesh Natarajan

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6 WEEK BENCH PROGRAM

DAY 2

DAY 1

WEEK 1 Movement Bench Press Superset x3 Dumbbell Incline Face Pull

Sets 8

Reps 3

%1RM 77.5%

RPE -

3 3

10 30

-

9 9

Movement

Sets 4 3 3

Reps 6-8 5 8-10

%1RM 65% 70% -

RPE 9

Movement Bench Press Superset x3 Dumbbell Incline Face Pull

Sets 6

Reps 3

%1RM 80.0%

RPE -

3 3

10 30

-

9 9

Movement

Sets 3 4 3

Reps 5 5 8-10

%1RM 70% 70% -

RPE 9

Movement Bench Press Superset x3 Dumbbell Incline Face Pull

Sets 5

Reps 3

%1RM 82.5%

RPE -

3 3

10 30

-

8 8

Movement

Sets 4

Reps 6-8

%1RM 72.5%

RPE -

Bench Overhead Press Rows

DAY 2

DAY 1

WEEK 2

Bench Overhead Press Rows

DAY 2

DAY 1

WEEK 3

Bench

DAY 2

Overhead Press Rows

5 3

5 8-10

70% -

8

Sets 5

Reps 3

%1RM 85%

RPE -

3 3

10 30

-

8 8

Sets 4 3 3

Reps 5 5 8-10

%1RM 75% 72.5% -

RPE 8

Sets 5

Reps 2

%1RM 87.5%

RPE -

3 3

10 30

-

7 7

Sets 3 4 3

Reps 3-5 5 8-10

%1RM 77.5% 72.5% -

RPE 7

Sets 1 1

Reps 2 1

%1RM 90% 95%

RPE -

3 3

10 30

-

7 7

Sets

Reps

%1RM

RPE

WEEK 4

DAY 2

DAY 1

Movement Bench Press Superset x3 Dumbbell Incline Face Pull

Movement Bench Overhead Press Rows

WEEK 5

DAY 2

DAY 1

Movement Bench Press Superset x3 Dumbbell Incline Face Pull

Movement Bench Overhead Press Rows

WEEK 6 DAY 1

Movement Bench Press Bench Press Superset x3 Dumbbell Incline Face Pull

DAY 2

Movement

DAY 2

Bench Rows

3 3

5 8-10

60.0% -

7

Sets 1 1 1

Reps 1 1 1

%1RM 90% 95% 100%

RPE -

WEEK 7 - Test DAY 1

Movement Bench Press Bench Press Bench Press

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