Bradley Barbell's Bench PR
by Adam Bradley
1,109 athletes joined
For intermediate lifters looking to hit an all-time bench press PR.
4.18
(142 ratings)
Program Description
Are you stuck at a bench press plateau? Have you never focused on heavy bench work? Are you unfamiliar with percentages or tempos? If you answered yes to any of those questions, this is the program for you. Bench PR is the personal bench press PR program of Adam Bradley, owner of Bradley Barbell.
You’ll train 5 days per week while using percentages on bench and tempos on most movements:
Upper – Lower – Pull – Push – Lower
The 6 weeks have different loading strategies:
WK1 Base – WK2 Load – WK3 Unload – WK4 Load – WK5 Load – WK6 Unload/PR
Read more about the program instructions below.
Program Overview
Level
Intermediate
Goal
Powerlifting
Equipment
Full Gym
Program Length
6 weeks
Days Per Week
5 days
Time Per Workout
60 minutes
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Day 1
1
Bench Press (Paused)
1
1
1
1
1
1
3
3
2
1
1
4-6
2
Band Pullapart
3
20
3
Seal Row (Dumbbell)
3
7-11
4
Seated Y Raise (Cable)
3
7-11
5A
Incline Curl (Dumbbell)
3
7-11
5B
Tricep Katana Extension
3
10-15
Day 1
1
Bench Press (Paused)
1
1
1
1
1
1
3
2
1
1
1
4-6
2
Band Pullapart
3
20
3
Seal Row (Dumbbell)
3
7-11
4
Seated Y Raise (Cable)
3
7-11
5A
Incline Curl (Dumbbell)
3
7-11
5B
Tricep Katana Extension
3
10-15
Day 1
1
Bench Press (Paused)
1
1
1
1
1
1
3
2
1
1
1
1
2
Band Pullapart
3
20
3
Seal Row (Dumbbell)
2
7-11
4
Seated Y Raise (Cable)
2
7-11
5A
Incline Curl (Dumbbell)
2
7-11
5B
Tricep Katana Extension
2
10-15
Day 1
1
Bench Press (Paused)
1
1
2
1
1
2
1
2
2
5-9
2
Band Pullapart
3
20
3
Seal Row (Dumbbell)
3
5-9
4
Seated Y Raise (Cable)
3
5-9
5A
Incline Curl (Dumbbell)
3
5-9
5B
Tricep Katana Extension
3
8-12
Day 1
1
Bench Press (Paused)
1
1
3
1
3
2
2
5-9
2
Band Pullapart
3
20
3
Seal Row (Dumbbell)
3
5-9
4
Seated Y Raise (Cable)
3
5-9
5A
Incline Curl (Dumbbell)
3
5-9
5B
Tricep Katana Extension
3
8-12
Day 1
1
Bench Press (Paused)
1
1
2
3
2
2
2
Band Pullapart
3
20
3
Seal Row (Dumbbell)
2
5-9
4
Seated Y Raise (Cable)
2
5-9
5A
Incline Curl (Dumbbell)
2
5-9
5B
Tricep Katana Extension
2
8-12
Day 2
1
Seated Calf Raise (Machine)
3
7-11
2
Squat (Paused)
3
5-9
3A
Lying Leg Curl
3
5-9
3B
Leg Extension
3
8-12
Day 2
1
Seated Calf Raise (Machine)
3
7-11
2
Squat (Paused)
3
5-9
3A
Lying Leg Curl
3
5-9
3B
Leg Extension
3
8-12
Day 2
1
Seated Calf Raise (Machine)
2
7-11
2
Squat (Paused)
2
5-9
3A
Lying Leg Curl
2
5-9
3B
Leg Extension
2
8-12
Day 2
1
Seated Calf Raise (Machine)
3
5-9
2
Squat (Paused)
3
4-8
3A
Lying Leg Curl
3
5-9
3B
Leg Extension
3
6-10
Day 2
1
Seated Calf Raise (Machine)
3
5-9
2
Squat (Paused)
3
4-8
3A
Lying Leg Curl
3
5-9
3B
Leg Extension
3
6-10
Day 2
1
Seated Calf Raise (Machine)
2
5-9
2
Squat (Paused)
2
4-8
3A
Lying Leg Curl
2
5-9
3B
Leg Extension
2
6-10
Day 3
1
Semisupinated Pull-up (Weighted)
3
5-9
2
Chest Supported Row (Dumbbell)
3
8-12
3
Rear Delt Fly (Machine)
3
8-12
4A
Ab Wheel
3
AMRAP
4B
Reverse Bicep Curl (EZ Bar)
3
8-12
5
Incline Curl (Cable)
3
8-12
Day 3
1
Semisupinated Pull-up (Weighted)
3
5-9
2
Chest Supported Row (Dumbbell)
3
8-12
3
Rear Delt Fly (Machine)
3
8-12
4A
Ab Wheel
3
AMRAP
4B
Reverse Bicep Curl (EZ Bar)
3
8-12
5
Incline Curl (Cable)
3
8-12
Day 3
1
Semisupinated Pull-up (Weighted)
2
5-9
2
Chest Supported Row (Dumbbell)
2
8-12
3
Rear Delt Fly (Machine)
2
8-12
4A
Ab Wheel
2
AMRAP
4B
Reverse Bicep Curl (EZ Bar)
2
8-12
5
Incline Curl (Cable)
2
8-12
Day 3
1
Semisupinated Pull-up (Weighted)
3
5-9
2
Chest Supported Row (Dumbbell)
3
6-10
3
Rear Delt Fly (Machine)
3
6-10
4A
Ab Wheel
3
AMRAP
4B
Reverse Bicep Curl (EZ Bar)
3
6-10
5
Incline Curl (Cable)
3
6-10
Day 3
1
Semisupinated Pull-up (Weighted)
3
5-9
2
Chest Supported Row (Dumbbell)
3
6-10
3
Rear Delt Fly (Machine)
3
6-10
4A
Ab Wheel
3
AMRAP
4B
Reverse Bicep Curl (EZ Bar)
3
6-10
5
Incline Curl (Cable)
3
6-10
Day 3
1
Semisupinated Pull-up (Weighted)
2
5-9
2
Chest Supported Row (Dumbbell)
2
6-10
3
Rear Delt Fly (Machine)
2
6-10
4A
Ab Wheel
2
AMRAP
4B
Reverse Bicep Curl (EZ Bar)
2
6-10
5
Incline Curl (Cable)
2
6-10
Day 4
1
Bench Press (Barbell)
1
1
3
1
3
2
2
5-9
2
Band Pullapart
3
20
3
Incline Bench Press (Dumbbell)
3
5-9
4
Single Arm Lateral Raise (Cable)
3
8-12
5
Tricep X Pushdown (Cable)
3
8-12
6
Push Up (Weighted)
3
AMRAP
Day 4
1
Bench Press (Barbell)
1
1
3
1
3
2
2
5-9
2
Band Pullapart
3
20
3
Incline Bench Press (Dumbbell)
3
5-9
4
Single Arm Lateral Raise (Cable)
3
8-12
5
Tricep X Pushdown (Cable)
3
8-12
6
Push Up (Weighted)
3
AMRAP
Day 4
1
Bench Press (Barbell)
1
1
3
3
2
2
2
Band Pullapart
2
20
3
Incline Bench Press (Dumbbell)
2
5-9
4
Single Arm Lateral Raise (Cable)
2
8-12
5
Tricep X Pushdown (Cable)
2
8-12
6
Push Up (Weighted)
2
AMRAP
Day 4
1
Bench Press (Barbell)
1
1
1
1
1
1
3
2
2
1
1
5-9
2
Band Pullapart
3
20
3
Incline Bench Press (Dumbbell)
3
5-9
4
Single Arm Lateral Raise (Cable)
3
6-10
5
Tricep X Pushdown (Cable)
3
6-10
6
Push Up (Weighted)
3
AMRAP
Day 4
1
Bench Press (Barbell)
1
1
1
1
1
1
1
3
2
1
1
1
1
5-9
2
Band Pullapart
3
20
3
Incline Bench Press (Dumbbell)
3
5-9
4
Single Arm Lateral Raise (Cable)
3
6-10
5
Tricep X Pushdown (Cable)
3
6-10
6
Push Up (Weighted)
3
AMRAP
Day 4
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
2
Band Pullapart
2
20
3
Incline Bench Press (Dumbbell)
2
5-9
4
Single Arm Lateral Raise (Cable)
2
6-10
5
Tricep X Pushdown (Cable)
2
6-10
6
Push Up (Weighted)
2
AMRAP
Day 5
1
Straight Leg Calf Raise
3
5-9
2
Safety Bar Rear Foot Elevated Split Squat
3
5-9
3
Leg Curl
3
7-11
4
Seated Calf Raise (Machine)
3
7-11
5
Leg Extension
1
1
8+
8
Day 5
1
Straight Leg Calf Raise
3
5-9
2
Safety Bar Rear Foot Elevated Split Squat
3
5-9
3
Leg Curl
3
7-11
4
Seated Calf Raise (Machine)
3
7-11
5
Leg Extension
1
1
8+
8
Day 5
1
Straight Leg Calf Raise
2
5-9
2
Safety Bar Rear Foot Elevated Split Squat
2
5-9
3
Leg Curl
2
7-11
4
Seated Calf Raise (Machine)
2
7-11
5
Leg Extension
1
8+
Day 5
1
Straight Leg Calf Raise
3
5-9
2
Safety Bar Rear Foot Elevated Split Squat
3
5-9
3
Leg Curl
3
5-9
4
Seated Calf Raise (Machine)
3
5-9
5
Leg Extension
1
1
8+
8
Day 5
1
Straight Leg Calf Raise
3
5-9
2
Safety Bar Rear Foot Elevated Split Squat
3
5-9
3
Leg Curl
3
5-9
4
Seated Calf Raise (Machine)
3
5-9
5
Leg Extension
1
1
8+
8
Day 5
1
Straight Leg Calf Raise
3
5-9
2
Safety Bar Rear Foot Elevated Split Squat
3
5-9
3
Leg Curl
3
5-9
4
Seated Calf Raise (Machine)
3
5-9
5
Leg Extension
1
1
8+
8
What People Are Saying(142 ratings)
Only ratings with written feedback are displayed here.
4.18/ 5
Grant L.Age 16, Man
4 days ago
Pretty much done with the program now only brought my bench from 190-200. There are some factors that probably lowered it. Definitely did gain a decent bit of strength from the program. Wish there was more bench frequency at least 3-4 times per week instead of 2. Although this is a bench focused program it would be nice to have deadlift and the leg days are kinda lacking.
SynkkisAge 33, Man
6 days ago
85kg to 90kg. I am dissapointed. Working weights for leg extension grew from 70 to 105 though lol. Also got a PR on chinups. Bench progress wasn’t any better than on any other non bench focused peaking program.
Program Instructions
Tempos are critical to this programming style. This is how you read them:
Eccentric : Isometric (Stretch) : Concentric : Isometric (Squeeze)
Examples:
2:1:X:0 Pause Bench
2 seconds down – Each rep starts here
1 second pause in the bottom
Press with intent
0 seconds at top
3:1:X:1 DB Chest Supported Row
3 seconds down
1 second stretch in the bottom
Row with intent – Each rep starts here
1 second squeeze at top
Stick to the numbers on bench press and pause bench. For all other movements: aim to progress reps and/or weight over time while staying with the prescribed rep ranges. If you can do more reps than the range says, increase the weight.