PR

by Ayoub Slisli

Program Description

Bench

Program Overview

Level
Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
9 weeks
Time Per Workout
110 minutes
Created
Mar 03, 2024 03:51
Last Edited
May 07, 2024 10:09

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9

Day 1

1

Bench Press (Barbell)

1

3

1 reps

3 reps

87%

82%

Day 1

1

Bench Press (Barbell)

1

3

1 reps

3 reps

90%

85%

Day 1

1

Bench Press (Barbell)

1

3

1 reps

2 reps

92%

87%

Day 1

1

Bench Press (Barbell)

1

3

1 reps

2 reps

95%

90%

Day 1

1

Bench Press (Barbell)

3

3 reps

85%

Day 1

1

Bench Press (Barbell)

1

3

1 reps

2 reps

95%

90%

Day 1

1

Bench Press (Barbell)

1

3

1 reps

1 reps

97%

95%

Day 1

1

Bench Press (Barbell)

1

1

1 reps

2 reps

97%

95%

Day 1

1

Bench Press (Barbell)

1

4 reps

75%

Day 2

1

Bench Press (Close Grip)

3

8 reps

RPE 6

Day 2

1

Bench Press (Paused)

3

8 reps

RPE 6

Day 2

1

Bench Press (Close Grip)

3

8 reps

RPE 6

Day 2

1

Bench Press (Paused)

3

8 reps

RPE 6

Day 2

1

Bench Press (Close Grip)

2

8 reps

RPE 6

Day 2

1

Bench Press (Paused)

2

8 reps

RPE 6

Day 2

1

Bench Press (Close Grip)

2

8 reps

RPE 6

Day 2

1

Bench Press (Paused)

3

8 reps

RPE 6

Day 2

1

Bench Press (Barbell)

1

1 reps

92%

Day 3

2

Bench Press (Barbell)

4

6 reps

72%

Day 3

1

Bench Press (Barbell)

3

6 reps

75%

Day 3

1

Bench Press (Barbell)

3

6 reps

77%

Day 3

1

Bench Press (Barbell)

1

6 reps

80%

Day 3

1

Bench Press (Barbell)

2

6 reps

72%

Day 3

1

Bench Press (Barbell)

3

5 reps

77%

Day 3

1

Bench Press (Barbell)

2

5 reps

80%

Day 3

1

Bench Press (Barbell)

1

5 reps

82%

Day 1

1

Bench Press (Barbell)

1 Set

3 Sets

1 Reps

3 Reps

87%

82%

Day 2

1

Bench Press (Close Grip)

3 Sets

8 Reps

@6

Day 3

2

Bench Press (Barbell)

4 Sets

6 Reps

72%