Bench only structure

by Lewis B.

21 athletes joined

Program Description

Alex bench press

Program Overview

Level
Novice
Goal
Powerlifting
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
50 minutes
Created
Feb 10, 2024 09:20
Last Edited
Feb 10, 2025 03:03

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

Day 1

1

Bench Press (Barbell)

2

2

3

1

1

8 reps

6 reps

4 reps

5 reps

7 reps

65%

75%

85%

80%

70%

Day 1

1

Bench Press (Barbell)

2

2

3

1

1

8 reps

6 reps

4 reps

5 reps

7 reps

65%

75%

85%

80%

70%

Day 1

1

Bench Press (Barbell)

2

2

3

1

1

8 reps

6 reps

4 reps

5 reps

7 reps

65%

75%

85%

80%

70%

Day 1

1

Bench Press (Barbell)

2

2

3

1

1

8 reps

6 reps

4 reps

5 reps

7 reps

65%

75%

85%

80%

70%

Day 1

1

Bench Press (Barbell)

2

2

3

1

1

8 reps

6 reps

4 reps

5 reps

7 reps

65%

75%

85%

80%

70%

Day 1

1

Bench Press (Barbell)

2

2

3

1

1

8 reps

6 reps

4 reps

5 reps

7 reps

65%

75%

85%

80%

70%

Day 1

1

Bench Press (Barbell)

2

2

3

1

1

8 reps

6 reps

4 reps

5 reps

7 reps

65%

75%

85%

80%

70%

Day 1

1

Bench Press (Barbell)

2

2

3

1

1

8 reps

6 reps

4 reps

5 reps

7 reps

65%

75%

85%

80%

70%

Day 2

1

Bench Press (Barbell)

2

1

1

1

1

1

1

1

5 reps

3 reps

1 reps

3 reps

5 reps

3 reps

3 reps

5 reps

75%

85%

95%

90%

85%

80%

70%

65%

Day 2

1

Bench Press (Barbell)

2

1

1

1

1

1

1

1

5 reps

3 reps

1 reps

3 reps

5 reps

3 reps

3 reps

5 reps

75%

85%

95%

90%

85%

80%

70%

65%

Day 2

1

Bench Press (Barbell)

2

1

1

1

1

1

1

1

5 reps

3 reps

1 reps

3 reps

5 reps

3 reps

3 reps

5 reps

75%

85%

95%

90%

85%

80%

70%

65%

Day 2

1

Bench Press (Barbell)

2

1

1

1

1

1

1

1

5 reps

3 reps

1 reps

3 reps

5 reps

3 reps

3 reps

5 reps

75%

85%

95%

90%

85%

80%

70%

65%

Day 2

1

Bench Press (Barbell)

2

1

1

1

1

1

1

1

5 reps

3 reps

1 reps

3 reps

5 reps

3 reps

3 reps

5 reps

75%

85%

95%

90%

85%

80%

70%

65%

Day 2

1

Bench Press (Barbell)

2

1

1

1

1

1

1

1

5 reps

3 reps

1 reps

3 reps

5 reps

3 reps

3 reps

5 reps

75%

85%

95%

90%

85%

80%

70%

65%

Day 2

1

Bench Press (Barbell)

2

1

1

1

1

1

1

1

5 reps

3 reps

1 reps

3 reps

5 reps

3 reps

3 reps

5 reps

75%

85%

95%

90%

85%

80%

70%

65%

Day 2

1

Bench Press (Barbell)

2

1

1

1

1

1

1

1

5 reps

3 reps

1 reps

3 reps

5 reps

3 reps

3 reps

5 reps

75%

85%

95%

90%

85%

80%

70%

65%

Day 1

1

Bench Press (Barbell)

2 Sets

2 Sets

3 Sets

1 Set

1 Set

8 Reps

6 Reps

4 Reps

5 Reps

7 Reps

65%

75%

85%

80%

70%

Day 2

1

Bench Press (Barbell)

2 Sets

1 Set

1 Set

1 Set

1 Set

1 Set

1 Set

1 Set

5 Reps

3 Reps

1 Reps

3 Reps

5 Reps

3 Reps

3 Reps

5 Reps

75%

85%

95%

90%

85%

80%

70%

65%