Bench Program 2.0

Improve bench and rows while slowly increasing squat

default

10 or less, keep same max for next week.

11-12, bump your max up 2.5kg

13+ bump your max up 5kg

12RM - Keep weight for the following sets

8 or less, keep same max for next week.

9-10, bump your max up 2.5kg

11+ bump your max up 5kg

10RM - Keep weight for the following sets

5 or less, keep same max for next week.

6-7, bump your max up 2.5kg

8+ bump your max up 5kg

If you get 5-6, bump your max up 2.5 KG.  If you get 7+, bump your max up 5 KG