Program Description
Bench PR’s
Program Overview
- LevelBeginner
- GoalPowerlifting
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout50 minutes
- CreatedMay 07, 2024 02:32
- Last EditedJun 08, 2024 10:55
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
3 reps
3 reps
RPE 8
RPE 7
2
Incline Bench Press (Barbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
2 reps
5 reps
RPE 8
RPE 7
2
Incline Bench Press (Barbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1 reps
5 reps
RPE 8
RPE 7
2
Incline Bench Press (Barbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6 reps
RPE 7
2
Larsen Press (Barbell)
3
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6 reps
RPE 7
2
Larsen Press (Barbell)
3
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6 reps
RPE 7
2
Larsen Press (Barbell)
3
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6 reps
RPE 7
2
Larsen Press (Barbell)
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
RPE 8
2
Bench Press (Paused)
3
5 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
RPE 8
2
Bench Press (Paused)
3
5 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
RPE 8
2
Bench Press (Paused)
3
5 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
RPE 8
2
Bench Press (Paused)
3
5 reps
65%
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
2 Sets
3 Reps
3 Reps
@8
@7
2
Incline Bench Press (Barbell)2 Sets
8 Reps
@10
Day 2
1
Bench Press (Close Grip)4 Sets
6 Reps
@7
2
Larsen Press (Barbell)3 Sets
5 Reps
@7
Day 3
1
Bench Press (Paused)4 Sets
4 Reps
@8
2
Bench Press (Paused)3 Sets
5 Reps
65%