Bradley Barbell's Bench PR

Free4.50 (36 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

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.

Program Overview
Coach
Level
Equipment
Time Per Workout
Days Per Week
Program Length
Intermediate
Full Gym
60 minutes
5 days
6 weeks
What People Are Saying
Kurt W.
2 weeks complete
No modifications
20 hours ago
Anonymous Man, 22
2 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
None modifications
3 days ago
Bao H.
2 weeks complete
No modifications
5 days ago
Tom E. Man, 28
6 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Did this program because I injured my back so couldn’t do heavy squats/deadlifts. Bench went up 5kgs. Skipped the occasional leg day because I couldn’t always do 5 workouts a week. Often had to swap cable accessories for dumbbell equivalent. Overall happy with the results. Will continue benching multiple times per week
13 days ago
kage C. Man
2 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
overall a well made schedule and i would recommend
15 days ago
Joachim V. Man, 26
3 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
17 days ago
Adrian R. Man, 19
3 weeks complete
No modifications
21 days ago
Geoffrey K. Man, 26
6 weeks complete
10 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
a month ago
Anthony R. Man, 25
6 weeks complete
7 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Bench was at 260, got sick 1 week before PR week. Rested a week and still hit 280.
a month ago
Anthony P. Man, 23
3 weeks complete
1 year of prior experience
More than expected strength gains
Less than expected muscle gains
Marginal modifications
Only three weeks in, noticeable strength and form increases to bench, from 270 touch and go RPE 9.5 to clean sets of 265 for 3 in 3 weeks. Excited for next three weeks. However definite decrease in muscle mass in just those 3 weeks. Coming from bodybuilding style training to a specific singular lift program I have noticed I am not as toned or defined and muscles feel less full. I do feel much stronger to go alongside those strength increases so seems like the trade off on a program like this. Changes made: added a horizontal pull to pull days and swapped dumbell incline bench for barbell. Also added RPE 5-6 functional work at end of days (ie good mornings, external rotations, Jefferson curls etc.)
a month ago
Base
Mon
1. Bench Press (Paused)
Superset with Band Pullapart. Tempo: 2:1:X:0. Rest 3-5 minutes between sets.
SetsTargetIntensity
1
3 reps
75% 1RM of Bench Press (Barbell)
2
3 reps
80% 1RM of Bench Press (Barbell)
3
2 reps
85% 1RM of Bench Press (Barbell)
4
1 reps
88% 1RM of Bench Press (Barbell)
5
1 reps
90% 1RM of Bench Press (Barbell)
6
4 - 6 reps
80% 1RM of Bench Press (Barbell)
2. Band Pullapart
Superset with Bench Press (Paused). Use a light band. Tempo: Dynamic
SetsTargetIntensity
1
20 reps
-
2
20 reps
-
3
20 reps
-
3. Seal Row (Dumbbell)
Chest supported on a flat bench. Tempo: 3:1:X:2
SetsTargetIntensity
1
7 - 11 reps
RPE 8-9
2
7 - 11 reps
RPE 8-9
3
7 - 11 reps
RPE 8-9
4. Seated Y Raise (Cable)
Tempo: 3:1:X:1
SetsTargetIntensity
1
7 - 11 reps
RPE 8-9
2
7 - 11 reps
RPE 8-9
3
7 - 11 reps
RPE 8-9
5. Superset
5A. Incline Curl (Dumbbell)
60-degree incline. Tempo: 3:1:X:1
SetsTargetIntensity
1
7 - 11 reps
RPE 8-9
2
7 - 11 reps
RPE 8-9
3
7 - 11 reps
RPE 8-9
5B. Tricep Katana Extension
Tempo: 2:1:X:1
SetsTargetIntensity
1
10 - 15 reps
RPE 8-9
2
10 - 15 reps
RPE 8-9
3
10 - 15 reps
RPE 8-9
Tue
1. Seated Calf Raise (Machine)
Tempo: 3:1:X:2
SetsTargetIntensity
1
7 - 11 reps
RPE 8-9
2
7 - 11 reps
RPE 8-9
3
7 - 11 reps
RPE 8-9
2. Squat (Paused)
High or low bar. Ass to grass. Tempo: 3:1:X:0. Rest 3-5 minutes between sets.
SetsTargetIntensity
1
5 - 9 reps
RPE 8-9
2
5 - 9 reps
RPE 8-9
3
5 - 9 reps
RPE 8-9
3. Superset
3A. Lying Leg Curl
Tempo: 3:1:X:1
SetsTargetIntensity
1
5 - 9 reps
10 RPE
2
5 - 9 reps
10 RPE
3
5 - 9 reps
10 RPE
3B. Leg Extension
Tempo: 3:1:X:1
SetsTargetIntensity
1
8 - 12 reps
10 RPE
2
8 - 12 reps
10 RPE
3
8 - 12 reps
10 RPE
Thu
1. Semisupinated Pull-up (Weighted)
Tempo: 2:1:X:1. Rest 3-5 minutes between sets.
SetsTargetIntensity
1
5 - 9 reps
RPE 8-9
2
5 - 9 reps
RPE 8-9
3
5 - 9 reps
RPE 8-9
2. Chest Supported Row (Dumbbell)
45-degree incline. Tempo: 3:1:X:1
SetsTargetIntensity
1
8 - 12 reps
RPE 8-9
2
8 - 12 reps
RPE 8-9
3
8 - 12 reps
RPE 8-9
3. Rear Delt Fly (Machine)
Tempo: 2:1:X:1
SetsTargetIntensity
1
8 - 12 reps
10 RPE
2
8 - 12 reps
10 RPE
3
8 - 12 reps
10 RPE
4. Superset
4A. Ab Wheel
Tempo: 3:1:X:1. RPE 10.
SetsTargetIntensity
1
-
2
-
3
-
4B. Reverse Bicep Curl (EZ Bar)
Semipronated grip. Tempo: 2:1:X:1.
SetsTargetIntensity
1
8 - 12 reps
RPE 8-9
2
8 - 12 reps
RPE 8-9
3
8 - 12 reps
RPE 8-9
5. Incline Curl (Cable)
60-degree incline. Cables low and behind.
SetsTargetIntensity
1
8 - 12 reps
RPE 8-9
2
8 - 12 reps
RPE 8-9
3
8 - 12 reps
RPE 8-9
Fri
1. Bench Press (Barbell)
Superset with Band Pullapart. Touch-and-go, max speed. Tempo: Dynamic. Rest 3-5 minutes between sets.
SetsTargetIntensity
1
3 reps
73% of 1RM
2
2 reps
83% of 1RM
3
2 reps
90% of 1RM
4
2 reps
90% of 1RM
5
2 reps
90% of 1RM
6
5 - 9 reps
80% of 1RM
2. Band Pullapart
Superset with Bench Press (Barbell). Use a light band. Tempo: Dynamic
SetsTargetIntensity
1
20 reps
-
2
20 reps
-
3
20 reps
-
3. Incline Bench Press (Dumbbell)
60-degree incline. Tempo: 2:1:X:0
SetsTargetIntensity
1
5 - 9 reps
RPE 8-9
2
5 - 9 reps
RPE 8-9
3
5 - 9 reps
RPE 8-9
4. Single Arm Lateral Raise (Cable)
Tempo: Dynamic
SetsTargetIntensity
1
8 - 12 reps
10 RPE
2
8 - 12 reps
10 RPE
3
8 - 12 reps
10 RPE
5. Tricep X Pushdown (Cable)
Tempo: 2:1:X:1
SetsTargetIntensity
1
8 - 12 reps
RPE 8-9
2
8 - 12 reps
RPE 8-9
3
8 - 12 reps
RPE 8-9
6. Push Up (Weighted)
Close grip, pause. Throw a plate on your back. Tempo: 3:1:X:0
SetsTargetIntensity
1
10 RPE
2
10 RPE
3
10 RPE
Sat
1. Straight Leg Calf Raise
Use designated machine, or hack squat, leg press, etc. Tempo: 3:1:X:2
SetsTargetIntensity
1
5 - 9 reps
RPE 8-9
2
5 - 9 reps
RPE 8-9
3
5 - 9 reps
RPE 8-9
2. Safety Bar Rear Foot Elevated Split Squat
Tempo: Dynamic. Rest 3-5 minutes between sets.
Alternative Exercise 1: Bulgarian Split Squat (Dumbbell)
SetsTargetIntensity
1
5 - 9 reps
RPE 8-9
2
5 - 9 reps
RPE 8-9
3
5 - 9 reps
RPE 8-9
3. Leg Curl
Tempo: 3:1:X:1
SetsTargetIntensity
1
7 - 11 reps
10 RPE
2
7 - 11 reps
10 RPE
3
7 - 11 reps
10 RPE
4. Seated Calf Raise (Machine)
Tempo: 3:1:X:2
SetsTargetIntensity
1
7 - 11 reps
RPE 8-9
2
7 - 11 reps
RPE 8-9
3
7 - 11 reps
RPE 8-9
5. Leg Extension
Dropset. Tempo: Dynamic
SetsTargetIntensity
1
8 or more reps
RPE 8-9
2
8 reps
RPE 8-9