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Bradley Barbell's Bench PR
4.35(66 reviews)
For intermediate lifters looking to hit an all-time bench press PR.
Program Description

Are you stuck at a bench press plateau? Have you never focused on heavy bench work? Are you unfamiliar with percentages or tempos? If you answered yes to any of those questions, this is the program for you. Bench PR is the personal bench press PR program of Adam Bradley, owner of Bradley Barbell.

You’ll train 5 days per week while using percentages on bench and tempos on most movements:
Upper – Lower – Pull – Push – Lower

The 6 weeks have different loading strategies:
WK1 Base – WK2 Load – WK3 Unload – WK4 Load – WK5 Load – WK6 Unload/PR

Read below for detailed instructions on the program.

Program Overview
Coach
Adam Bradleyverified coach
Level
Intermediate
Equipment
Full Gym
Time Per Workout
60 minutes
Days Per Week
5 days
Program Length
6 weeks
Start the program
on Boostcamp for free
Week 1
Watch video
Day 1
Exercise
Sets
Reps
Intensity
Bench Press (Paused)
1
3
75%*
1
3
80%*
1
2
85%*
1
1
88%*
1
1
90%*
1
4-6
80%*
Band Pullapart
3
20
-
Seal Row (Dumbbell)
3
7-11
RPE8-9
Seated Y Raise (Cable)
3
7-11
RPE8-9
Incline Curl (Dumbbell)
3
7-11
RPE8-9
Tricep Katana Extension
3
10-15
RPE8-9
* 1RM of {Other Exercise}
Day 2
Exercise
Sets
Reps
Intensity
Seated Calf Raise (Machine)
3
7-11
RPE8-9
Squat (Paused)
3
5-9
RPE8-9
Lying Leg Curl
3
5-9
RPE10
Leg Extension
3
8-12
RPE10
Day 3
Exercise
Sets
Reps
Intensity
Semisupinated Pull-up (Weighted)
3
5-9
RPE8-9
Chest Supported Row (Dumbbell)
3
8-12
RPE8-9
Rear Delt Fly (Machine)
3
8-12
RPE10
Ab Wheel
3
AMRAP
-
Reverse Bicep Curl (EZ Bar)
3
8-12
RPE8-9
Incline Curl (Cable)
3
8-12
RPE8-9
Day 4
Exercise
Sets
Reps
Intensity
Bench Press (Barbell)
1
3
73%
1
2
83%
3
2
90%
1
5-9
80%
Band Pullapart
3
20
-
Incline Bench Press (Dumbbell)
3
5-9
RPE8-9
Single Arm Lateral Raise (Cable)
3
8-12
RPE10
Tricep X Pushdown (Cable)
3
8-12
RPE8-9
Push Up (Weighted)
3
AMRAP
RPE10
Day 5
Exercise
Sets
Reps
Intensity
Straight Leg Calf Raise
3
5-9
RPE8-9
Safety Bar Rear Foot Elevated Split Squat
3
5-9
RPE8-9
Leg Curl
3
7-11
RPE10
Seated Calf Raise (Machine)
3
7-11
RPE8-9
Leg Extension
1
8+
RPE8-9
1
8
RPE8-9
Week 2
Watch video
Day 1
Exercise
Sets
Reps
Intensity
Bench Press (Paused)
1
3
75%*
1
2
80%*
1
1
85%*
1
1
90%*
1
1
92%*
1
4-6
80%*
Band Pullapart
3
20
-
Seal Row (Dumbbell)
3
7-11
RPE9-10
Seated Y Raise (Cable)
3
7-11
RPE9-10
Incline Curl (Dumbbell)
3
7-11
RPE9-10
Tricep Katana Extension
3
10-15
RPE9-10
* 1RM of {Other Exercise}
Day 2
Exercise
Sets
Reps
Intensity
Seated Calf Raise (Machine)
3
7-11
RPE9-10
Squat (Paused)
3
5-9
RPE9-10
Lying Leg Curl
3
5-9
RPE10
Leg Extension
3
8-12
RPE10
Day 3
Exercise
Sets
Reps
Intensity
Semisupinated Pull-up (Weighted)
3
5-9
RPE9-10
Chest Supported Row (Dumbbell)
3
8-12
RPE9-10
Rear Delt Fly (Machine)
3
8-12
RPE10
Ab Wheel
3
AMRAP
-
Reverse Bicep Curl (EZ Bar)
3
8-12
RPE9-10
Incline Curl (Cable)
3
8-12
RPE9-10
Day 4
Exercise
Sets
Reps
Intensity
Bench Press (Barbell)
1
3
75%
1
2
83%
3
2
92%
1
5-9
80%
Band Pullapart
3
20
-
Incline Bench Press (Dumbbell)
3
5-9
RPE9-10
Single Arm Lateral Raise (Cable)
3
8-12
RPE10
Tricep X Pushdown (Cable)
3
8-12
RPE9-10
Push Up (Weighted)
3
AMRAP
RPE10
Day 5
Exercise
Sets
Reps
Intensity
Straight Leg Calf Raise
3
5-9
RPE9-10
Safety Bar Rear Foot Elevated Split Squat
3
5-9
RPE9-10
Leg Curl
3
7-11
RPE10
Seated Calf Raise (Machine)
3
7-11
RPE9-10
Leg Extension
1
8+
RPE9-10
1
8
RPE9-10
Week 3
Watch video
Day 1
Exercise
Sets
Reps
Intensity
Bench Press (Paused)
1
3
70%*
1
2
75%*
1
1
80%*
1
1
85%*
1
1
90%*
1
1
95%*
Band Pullapart
3
20
-
Seal Row (Dumbbell)
2
7-11
RPE7-8
Seated Y Raise (Cable)
2
7-11
RPE7-8
Incline Curl (Dumbbell)
2
7-11
RPE7-8
Tricep Katana Extension
2
10-15
RPE7-8
* 1RM of {Other Exercise}
Day 2
Exercise
Sets
Reps
Intensity
Seated Calf Raise (Machine)
2
7-11
RPE7-8
Squat (Paused)
2
5-9
RPE7-8
Lying Leg Curl
2
5-9
RPE10
Leg Extension
2
8-12
RPE10
Day 3
Exercise
Sets
Reps
Intensity
Semisupinated Pull-up (Weighted)
2
5-9
RPE7-8
Chest Supported Row (Dumbbell)
2
8-12
RPE7-8
Rear Delt Fly (Machine)
2
8-12
RPE10
Ab Wheel
2
AMRAP
-
Reverse Bicep Curl (EZ Bar)
2
8-12
RPE7-8
Incline Curl (Cable)
2
8-12
RPE7-8
Day 4
Exercise
Sets
Reps
Intensity
Bench Press (Barbell)
1
3
73%
1
2
78%
3
2
88%
Band Pullapart
2
20
-
Incline Bench Press (Dumbbell)
2
5-9
RPE7-8
Single Arm Lateral Raise (Cable)
2
8-12
RPE10
Tricep X Pushdown (Cable)
2
8-12
RPE7-8
Push Up (Weighted)
2
AMRAP
RPE10
Day 5
Exercise
Sets
Reps
Intensity
Straight Leg Calf Raise
2
5-9
RPE7-8
Safety Bar Rear Foot Elevated Split Squat
2
5-9
RPE7-8
Leg Curl
2
7-11
RPE10
Seated Calf Raise (Machine)
2
7-11
RPE7-8
Leg Extension
1
8+
RPE7-8
Week 4
Watch video
Day 1
Exercise
Sets
Reps
Intensity
Bench Press (Paused)
1
2
75%*
1
1
82%*
2
2
90%*
1
2
93%*
1
5-9
80%*
Band Pullapart
3
20
-
Seal Row (Dumbbell)
3
5-9
RPE9
Seated Y Raise (Cable)
3
5-9
RPE9
Incline Curl (Dumbbell)
3
5-9
RPE9
Tricep Katana Extension
3
8-12
RPE9
* 1RM of {Other Exercise}
Day 2
Exercise
Sets
Reps
Intensity
Seated Calf Raise (Machine)
3
5-9
RPE9
Squat (Paused)
3
4-8
RPE9
Lying Leg Curl
3
5-9
RPE10
Leg Extension
3
6-10
RPE10
Day 3
Exercise
Sets
Reps
Intensity
Semisupinated Pull-up (Weighted)
3
5-9
RPE9
Chest Supported Row (Dumbbell)
3
6-10
RPE9
Rear Delt Fly (Machine)
3
6-10
RPE10
Ab Wheel
3
AMRAP
-
Reverse Bicep Curl (EZ Bar)
3
6-10
RPE9
Incline Curl (Cable)
3
6-10
RPE9
Day 4
Exercise
Sets
Reps
Intensity
Bench Press (Barbell)
1
3
75%
1
2
85%
1
2
91%
1
1
95%
1
1
97%
1
5-9
80%
Band Pullapart
3
20
-
Incline Bench Press (Dumbbell)
3
5-9
RPE9
Single Arm Lateral Raise (Cable)
3
6-10
RPE10
Tricep X Pushdown (Cable)
3
6-10
RPE9
Push Up (Weighted)
3
AMRAP
RPE10
Day 5
Exercise
Sets
Reps
Intensity
Straight Leg Calf Raise
3
5-9
RPE9
Safety Bar Rear Foot Elevated Split Squat
3
5-9
RPE9
Leg Curl
3
5-9
RPE10
Seated Calf Raise (Machine)
3
5-9
RPE9
Leg Extension
1
8+
RPE9
1
8
RPE9
Week 5
Watch video
Day 1
Exercise
Sets
Reps
Intensity
Bench Press (Paused)
1
3
75%*
1
2
82%*
3
2
93%*
1
5-9
80%*
Band Pullapart
3
20
-
Seal Row (Dumbbell)
3
5-9
RPE10
Seated Y Raise (Cable)
3
5-9
RPE10
Incline Curl (Dumbbell)
3
5-9
RPE10
Tricep Katana Extension
3
8-12
RPE10
* 1RM of {Other Exercise}
Day 2
Exercise
Sets
Reps
Intensity
Seated Calf Raise (Machine)
3
5-9
RPE10
Squat (Paused)
3
4-8
RPE10
Lying Leg Curl
3
5-9
RPE10
Leg Extension
3
6-10
RPE10
Day 3
Exercise
Sets
Reps
Intensity
Semisupinated Pull-up (Weighted)
3
5-9
RPE10
Chest Supported Row (Dumbbell)
3
6-10
RPE10
Rear Delt Fly (Machine)
3
6-10
RPE10
Ab Wheel
3
AMRAP
-
Reverse Bicep Curl (EZ Bar)
3
6-10
RPE10
Incline Curl (Cable)
3
6-10
RPE10
Day 4
Exercise
Sets
Reps
Intensity
Bench Press (Barbell)
1
3
75%
1
2
85%
1
1
93%
1
1
95%
1
1
97%
1
1
99%
1
5-9
80%
Band Pullapart
3
20
-
Incline Bench Press (Dumbbell)
3
5-9
RPE10
Single Arm Lateral Raise (Cable)
3
6-10
RPE10
Tricep X Pushdown (Cable)
3
6-10
RPE10
Push Up (Weighted)
3
AMRAP
RPE10
Day 5
Exercise
Sets
Reps
Intensity
Straight Leg Calf Raise
3
5-9
RPE10
Safety Bar Rear Foot Elevated Split Squat
3
5-9
RPE10
Leg Curl
3
5-9
RPE10
Seated Calf Raise (Machine)
3
5-9
RPE10
Leg Extension
1
8+
RPE10
1
8
RPE10
Week 6
Watch video
Day 1
Exercise
Sets
Reps
Intensity
Bench Press (Paused)
1
3
72%*
1
2
80%*
2
2
90%*
Band Pullapart
3
20
-
Seal Row (Dumbbell)
2
5-9
RPE7-8
Seated Y Raise (Cable)
2
5-9
RPE7-8
Incline Curl (Dumbbell)
2
5-9
RPE7-8
Tricep Katana Extension
2
8-12
RPE7-8
* 1RM of {Other Exercise}
Day 2
Exercise
Sets
Reps
Intensity
Seated Calf Raise (Machine)
2
5-9
RPE7-8
Squat (Paused)
2
4-8
RPE7-8
Lying Leg Curl
2
5-9
RPE10
Leg Extension
2
6-10
RPE10
Day 3
Exercise
Sets
Reps
Intensity
Semisupinated Pull-up (Weighted)
2
5-9
RPE7-8
Chest Supported Row (Dumbbell)
2
6-10
RPE7-8
Rear Delt Fly (Machine)
2
6-10
RPE10
Ab Wheel
2
AMRAP
-
Reverse Bicep Curl (EZ Bar)
2
6-10
RPE7-8
Incline Curl (Cable)
2
6-10
RPE7-8
Day 4
Exercise
Sets
Reps
Intensity
Bench Press (Barbell)
1
1
82%
1
1
90%
1
1
95%
1
1
100%
1
1
103%
1
1
105%
1
1
108%
1
1
110%
Band Pullapart
2
20
-
Incline Bench Press (Dumbbell)
2
5-9
RPE7-8
Single Arm Lateral Raise (Cable)
2
6-10
RPE10
Tricep X Pushdown (Cable)
2
6-10
RPE7-8
Push Up (Weighted)
2
AMRAP
RPE10
Day 5
Exercise
Sets
Reps
Intensity
Straight Leg Calf Raise
3
5-9
RPE7-8
Safety Bar Rear Foot Elevated Split Squat
3
5-9
RPE7-8
Leg Curl
3
5-9
RPE10
Seated Calf Raise (Machine)
3
5-9
RPE7-8
Leg Extension
1
8+
RPE7-8
1
8
RPE7-8
What People Are Saying
4.3/5
See all
ZickcowMan, 33
6 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
225 for 2 to 245 for 1
11 hours ago
AnonymousMan, 30
2 weeks complete
5 years of prior experience
Less than expected strength gains
As expected muscle gains
No modifications
18 hours ago
jMan, 17
6 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
4 days ago
NathanMan, 30
6 weeks complete
10 years of prior experience
More than expected strength gains
As expected muscle gains
Significant modifications
35LBS ADDED AND 405 BENCH ACHIEVED! I had just finished 3 months of Hypertrophy work and had not benched over 235 prior to starting this 6 week training cycle. I went into this program with a 1RM of 370 that I had hit in December. I completely changed the lower days to what my goals were and kept them as hypertrophy. The upper days On this program I followed much more closely. There were several days where I did push the weight by 10lbs more than was prescribed, but it was never slow or maximal. This program was the perfect peak that I needed for my bench after months of hypertrophy work. Life goal of 405 bench achieved.
13 days ago
James M.Man, 20
6 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
I really enjoyed the bench press programming and have stolen it for my own split I went from 105 to 115kg in 6 weeks on the bench press . Really enjoyed it just couldn’t do some of the exercises in my gym so had to replace them .
22 days ago
Jose R.Man, 20
4 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
I simply just do drop sets at the end of whatever exercise I’m doing to get a pump, for example on bench day, get a back and chest pump with whatever exercises I want, I am able to recover on time to hit the program numbers because I also don’t destroy my muscles with the pumps, just enough to feel and see it, I’m pretty satisfied so far.
a month ago
Majo V.Man
6 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
2 months ago
Dylan W.Man, 18
4 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
2 months ago
Ty H.Man, 20
6 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
put 20 lbs on my bench in 6 weeks
2 months ago
Tobias R.Man, 16
2 weeks complete
2 years of prior experience
As expected strength gains
No modifications
2 months ago

Program Instructions

Tempos are critical to this programming style. This is how you read them:
Eccentric : Isometric (Stretch) : Concentric : Isometric (Squeeze)

Examples:

2:1:X:0 Pause Bench
2 seconds down – Each rep starts here
1 second pause in the bottom
Press with intent
0 seconds at top

3:1:X:1 DB Chest Supported Row
3 seconds down
1 second stretch in the bottom
Row with intent – Each rep starts here
1 second squeeze at top

Stick to the numbers on bench press and pause bench. For all other movements: aim to progress reps and/or weight over time while staying with the prescribed rep ranges. If you can do more reps than the range says, increase the weight.