Bench Program

 

To Calculate One Rep Max or Percentages of One Rep Max

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Week 1
Day 1
ExerciseSetsRepsWeight
Warm Up---
Bench Press35
 
 
Day 2
ExerciseSetsRepsWeight
Warm Up---
Med Ball Chest Pass55-
Bench Press55
 *Super set Med Ball and Bench Press
Day 3
ExerciseSetsRepsWeight
Warm Up---
Tricep310?
Overhead Press310-
Row310-
Week 2
Day 1
ExerciseSetsRepsWeight
Warm Up---
Bench Press35
 
 
Day 2
ExerciseSetsRepsWeight
Warm Up---
Med Ball Chest Pass55-
Bench Press55
 *Super set Med Ball and Bench Press
Day 3
ExerciseSetsRepsWeight
Warm Up---
Tricep310?
Overhead Press310-
Row310-
Week 3
Day 1
ExerciseSetsRepsWeight
Warm Up---
Bench Press35
 
 
Day 2
ExerciseSetsRepsWeight
Warm Up---
Med Ball Chest Pass45-
Bench Press45
 *Super set Med Ball and Bench Press
Day 3
ExerciseSetsRepsWeight
Warm Up---
Tricep310-
Overhead Press310-
Row310-
Week 4
Day 1
ExerciseSetsRepsWeight
Warm Up---
Bench Press35
 
 
Day 2
ExerciseSetsRepsWeight
Warm Up---
Med Ball Chest Pass45-
Bench Press45
 *Super set Med Ball and Bench Press
Day 3
ExerciseSetsRepsWeight
Warm Up---
Tricep310-
Overhead Press310-
Row310-
Week 5
Day 1
ExerciseSetsRepsWeight
Warm Up---
Bench Press35
 
 
Day 2
ExerciseSetsRepsWeight
Warm Up---
Med Ball Chest Pass35-
Bench Press35
 *Super set Med Ball and Bench Press
Day 3
ExerciseSetsRepsWeight
Warm Up---
Tricep310-
Overhead Press310-
Row310-
Week 6
Day 1
ExerciseSetsRepsWeight
Warm Up---
Bench Press35
 
 
Day 2
ExerciseSetsRepsWeight
Warm Up---
Med Ball Chest Pass35-
Bench Press35
 *Super set Med Ball and Bench Press
Day 3
ExerciseSetsRepsWeight
Warm Up---
Tricep310-
Overhead Press310-
Row310-

Week 7

OFF (Rest Week)

Week 8
Day 1
ExerciseSetsRepsWeight
Warm Up---
Bench Press11
Bench Press 225
 
Day 2
ExerciseSetsRepsWeight
Warm Up---
Med Ball Chest Pass55-
Bench Press55
 *Super set Med Ball and Bench Press
Day 3
ExerciseSetsRepsWeight
Warm Up---
Tricep310-
Overhead Press310-
Row310-
Week 9
Day 1
ExerciseSetsRepsWeight
Warm Up---
Bench Press11
Bench Press25
 
Day 2
ExerciseSetsRepsWeight
Warm Up---
Med Ball Chest Pass55-
Bench Press55
 *Super set Med Ball and Bench Press
Day 3
ExerciseSetsRepsWeight
Warm Up---
Tricep310-
Overhead Press310-
Row310-
Week 10
Day 1
ExerciseSetsRepsWeight
Warm Up---
Bench Press11
Bench Press24
 
Day 2
ExerciseSetsRepsWeight
Warm Up---
Med Ball Chest Pass45-
Bench Press45
 *Super set Med Ball and Bench Press
Day 3
ExerciseSetsRepsWeight
Warm Up---
Tricep310-
Overhead Press310-
Row310-
Week 11
Day 1
ExerciseSetsRepsWeight
Warm Up---
Bench Press11
Bench Press24
 
Day 2
ExerciseSetsRepsWeight
Warm Up---
Med Ball Chest Pass45-
Bench Press45
 *Super set Med Ball and Bench Press
Day 3
ExerciseSetsRepsWeight
Warm Up---
Tricep310-
Overhead Press310-
Row310-
Week 12
Day 1
ExerciseSetsRepsWeight
Warm Up---
Bench Press11
Bench Press23
 
Day 2
ExerciseSetsRepsWeight
Warm Up---
Med Ball Chest Pass35-
Bench Press35
 *Super set Med Ball and Bench Press
Day 3
ExerciseSetsRepsWeight
Warm Up---
Tricep310-
Overhead Press310-
Row310-
Week 13
Day 1
ExerciseSetsRepsWeight
Warm Up---
Bench Press11
Bench Press22
 
Day 2
ExerciseSetsRepsWeight
Warm Up---
Med Ball Chest Pass35-
Bench Press35
 *Super set Med Ball and Bench Press
Day 3
ExerciseSetsRepsWeight
Warm Up---
Tricep310-
Overhead Press310-
Row310-

Week 14

Max Week !!!