Bench by Kofi

by Kofi A.

5 athletes joined

Program Description

Bench PR’s

Program Overview

Level
Beginner
Goal
Powerlifting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
50 minutes
Created
Mar 28, 2024 06:50
Last Edited
Sep 24, 2024 06:10

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Bench Press (Barbell)

3

3 reps

RPE 8

2

Incline Bench Press (Barbell)

2

8 reps

RPE 10

Day 1

1

Bench Press (Barbell)

3

2 reps

RPE 8

2

Incline Bench Press (Barbell)

2

8 reps

RPE 10

Day 1

1

Bench Press (Barbell)

3

1 reps

RPE 8

2

Incline Bench Press (Barbell)

2

8 reps

RPE 10

Day 1

1

Bench Press (Barbell)

1

1 reps

RPE 8

2

Bench Press (Barbell)

3

5 reps

75%

3

Incline Bench Press (Barbell)

2

8 reps

RPE 10

Day 2

1

Bench Press (Close Grip)

3

6 reps

RPE 7

2

Larsen Press (Barbell)

2

4 reps

RPE 7

Day 2

1

Bench Press (Close Grip)

3

6 reps

RPE 7

2

Larsen Press (Barbell)

2

4 reps

RPE 7

Day 2

1

Bench Press (Close Grip)

3

6 reps

RPE 7

2

Larsen Press (Barbell)

2

4 reps

RPE 7

Day 2

1

Bench Press (Close Grip)

3

6 reps

RPE 7

2

Larsen Press (Barbell)

2

4 reps

RPE 7

Day 3

1

Bench Press (Paused)

3

4 reps

RPE 8

2

Bench Press (Paused)

2

5 reps

65%

Day 3

1

Bench Press (Paused)

3

4 reps

RPE 8

2

Bench Press (Paused)

2

5 reps

65%

Day 3

1

Bench Press (Paused)

3

4 reps

RPE 8

2

Bench Press (Paused)

2

5 reps

65%

Day 3

1

Bench Press (Paused)

3

4 reps

RPE 8

2

Bench Press (Paused)

2

5 reps

65%

Day 1

1

Bench Press (Barbell)

3 Sets

3 Reps

@8

2

Incline Bench Press (Barbell)

2 Sets

8 Reps

@10

Day 2

1

Bench Press (Close Grip)

3 Sets

6 Reps

@7

2

Larsen Press (Barbell)

2 Sets

4 Reps

@7

Day 3

1

Bench Press (Paused)

3 Sets

4 Reps

@8

2

Bench Press (Paused)

2 Sets

5 Reps

65%