12 Week Bench Press Program
Dynamic effort squat deadlift training workout 4.
12 week bench press program. Max effort bench press training workout 3. Max effort squat deadlift training workout 2. If your max is above 150 kg.
12 week bench program brad gillingham inspired program courtesy of maryland powerlifting. This bench press program was created by brad gillingham and has a heavy bench day per week and a light bench day per week. Disclaimer this is an overreaching programme it is designed to push your 1 rep max over 12 weeks and will be a stressful period of training.
Increase the weight by 20 kg per set. After warm up sets do the heavy single for the day followed by the working sets for that day. The percentages are based on your one rep bench max.
About this conjugate method powerlifting program. It includes 12 full weeks of programming a full pdf explaining how to maximize your results on the program a video overview and a video library going over all the bench press lifts accessories to dial in your. Working from 90 of 1rm to 102 5 of 1rm in 12 weeks the program calls for heavy single work with rep ranges of 3 to 5 on heavy days and higher rep or set count ranges in the 60 75 range on lighter days.
Check out all 12 week powerlifting programs or all bench press programs. For the purpose of this training program we will focus three days of each week on the four previously listed areas. This is not to say you should neglect your legs and other areas.
Bench press program calculators. Dynamic effort bench press training powerlifting is a competitive sport that takes years of hard work and consistent dedication to become proficient at. Brad gillingham s 12 week raw bench program is a no frills bench only program that incorporates a heavy day and a volume day into a 2x weekly program.
12 week bench press program spreadsheets. Don t see the program spreadsheet you re looking for. So if you are frustrated with not making progress and have been looking for a smart structured program to help break through your rut this specialized bench press program is for you.
The brad gillingham 12 week raw bench program. Work up to about 85 of your your max. The example below uses 275 as the one rep max.
12 week bench press program we will start the workout by working up to a heavy but comfortable single. Day one is a bench training workout. D if your doing a gym max perform it on the tuesday as normal if you have a t do your opening bench press 7 days before your meet then 80 of your opener for 3 sets of 3 4 days out.
Max meet week. If your max is below 150 kg increase the weights by 10 kg per set. Just know that the bench press will be your current focus for the next 12 weeks.
12 week program lifting chart.
