Program Description
Bench PR’s
Program Overview
- LevelBeginner
- GoalPowerlifting
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout50 minutes
- CreatedMar 28, 2024 06:50
- Last EditedJul 05, 2024 07:35
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8
2
Incline Bench Press (Barbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
RPE 8
2
Incline Bench Press (Barbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
RPE 8
2
Incline Bench Press (Barbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
RPE 7
2
Larsen Press (Barbell)
2
4 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
RPE 7
2
Larsen Press (Barbell)
2
4 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
RPE 7
2
Larsen Press (Barbell)
2
4 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
RPE 7
2
Larsen Press (Barbell)
2
4 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4 reps
RPE 8
2
Bench Press (Paused)
2
5 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4 reps
RPE 8
2
Bench Press (Paused)
2
5 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4 reps
RPE 8
2
Bench Press (Paused)
2
5 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4 reps
RPE 8
2
Bench Press (Paused)
2
5 reps
65%
Week 1
1 / 4 Weeks
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%