Bradley Barbell's Bench PR

(68 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 more about the program instructions below.

Program Overview
CoachAdam Bradleyverified coach
LevelIntermediate
GoalPowerlifting
EquipmentFull Gym
Time Per Workout60 minutes
Days Per Week5 days
Program Length6 weeks
Start the program
on Boostcamp for free
phone_workout
apple_storegoogle_store
Week 1 · Base
Day 1
ExerciseSetsReps
Bench Press (Paused)1
3
1
3
1
2
1
1
1
1
1
4-6
Band Pullapart3
20
Seal Row (Dumbbell)3
7-11
Seated Y Raise (Cable)3
7-11
Incline Curl (Dumbbell)3
7-11
Tricep Katana Extension3
10-15
* 1RM of Bench Press (Barbell)
Day 2
ExerciseSetsReps
Seated Calf Raise (Machine)3
7-11
Squat (Paused)3
5-9
Lying Leg Curl3
5-9
Leg Extension3
8-12
Day 3
ExerciseSetsReps
Semisupinated Pull-up (Weighted)3
5-9
Chest Supported Row (Dumbbell)3
8-12
Rear Delt Fly (Machine)3
8-12
Ab Wheel3
AMRAP
Reverse Bicep Curl (EZ Bar)3
8-12
Incline Curl (Cable)3
8-12
Day 4
ExerciseSetsReps
Bench Press (Barbell)1
3
1
2
3
2
1
5-9
Band Pullapart3
20
Incline Bench Press (Dumbbell)3
5-9
Single Arm Lateral Raise (Cable)3
8-12
Tricep X Pushdown (Cable)3
8-12
Push Up (Weighted)3
AMRAP
--
--
--
--
Day 5
ExerciseSetsReps
Straight Leg Calf Raise3
5-9
Safety Bar Rear Foot Elevated Split Squat3
5-9
Leg Curl3
7-11
Seated Calf Raise (Machine)3
7-11
Leg Extension1
8+
1
8
Week 2 · Load
Day 1
ExerciseSetsReps
Bench Press (Paused)1
3
1
2
1
1
1
1
1
1
1
4-6
Band Pullapart3
20
Seal Row (Dumbbell)3
7-11
Seated Y Raise (Cable)3
7-11
Incline Curl (Dumbbell)3
7-11
Tricep Katana Extension3
10-15
* 1RM of Bench Press (Barbell)
Day 2
ExerciseSetsReps
Seated Calf Raise (Machine)3
7-11
Squat (Paused)3
5-9
Lying Leg Curl3
5-9
Leg Extension3
8-12
Day 3
ExerciseSetsReps
Semisupinated Pull-up (Weighted)3
5-9
Chest Supported Row (Dumbbell)3
8-12
Rear Delt Fly (Machine)3
8-12
Ab Wheel3
AMRAP
Reverse Bicep Curl (EZ Bar)3
8-12
Incline Curl (Cable)3
8-12
Day 4
ExerciseSetsReps
Bench Press (Barbell)1
3
1
2
3
2
1
5-9
Band Pullapart3
20
Incline Bench Press (Dumbbell)3
5-9
Single Arm Lateral Raise (Cable)3
8-12
Tricep X Pushdown (Cable)3
8-12
Push Up (Weighted)3
AMRAP
--
--
--
--
Day 5
ExerciseSetsReps
Straight Leg Calf Raise3
5-9
Safety Bar Rear Foot Elevated Split Squat3
5-9
Leg Curl3
7-11
Seated Calf Raise (Machine)3
7-11
Leg Extension1
8+
1
8
Week 3 · Unload
Day 1
ExerciseSetsReps
Bench Press (Paused)1
3
1
2
1
1
1
1
1
1
1
1
Band Pullapart3
20
Seal Row (Dumbbell)2
7-11
Seated Y Raise (Cable)2
7-11
Incline Curl (Dumbbell)2
7-11
Tricep Katana Extension2
10-15
* 1RM of Bench Press (Barbell)
Day 2
ExerciseSetsReps
Seated Calf Raise (Machine)2
7-11
Squat (Paused)2
5-9
Lying Leg Curl2
5-9
Leg Extension2
8-12
Day 3
ExerciseSetsReps
Semisupinated Pull-up (Weighted)2
5-9
Chest Supported Row (Dumbbell)2
8-12
Rear Delt Fly (Machine)2
8-12
Ab Wheel2
AMRAP
Reverse Bicep Curl (EZ Bar)2
8-12
Incline Curl (Cable)2
8-12
Day 4
ExerciseSetsReps
Bench Press (Barbell)1
3
1
2
3
2
Band Pullapart2
20
Incline Bench Press (Dumbbell)2
5-9
Single Arm Lateral Raise (Cable)2
8-12
Tricep X Pushdown (Cable)2
8-12
Push Up (Weighted)2
AMRAP
--
--
--
--
--
Day 5
ExerciseSetsReps
Straight Leg Calf Raise2
5-9
Safety Bar Rear Foot Elevated Split Squat2
5-9
Leg Curl2
7-11
Seated Calf Raise (Machine)2
7-11
Leg Extension1
8+
--
Week 4 · Load
Day 1
ExerciseSetsReps
Bench Press (Paused)1
2
1
1
2
2
1
2
1
5-9
Band Pullapart3
20
Seal Row (Dumbbell)3
5-9
Seated Y Raise (Cable)3
5-9
Incline Curl (Dumbbell)3
5-9
Tricep Katana Extension3
8-12
--
* 1RM of Bench Press (Barbell)
Day 2
ExerciseSetsReps
Seated Calf Raise (Machine)3
5-9
Squat (Paused)3
4-8
Lying Leg Curl3
5-9
Leg Extension3
6-10
Day 3
ExerciseSetsReps
Semisupinated Pull-up (Weighted)3
5-9
Chest Supported Row (Dumbbell)3
6-10
Rear Delt Fly (Machine)3
6-10
Ab Wheel3
AMRAP
Reverse Bicep Curl (EZ Bar)3
6-10
Incline Curl (Cable)3
6-10
Day 4
ExerciseSetsReps
Bench Press (Barbell)1
3
1
2
1
2
1
1
1
1
1
5-9
Band Pullapart3
20
Incline Bench Press (Dumbbell)3
5-9
Single Arm Lateral Raise (Cable)3
6-10
Tricep X Pushdown (Cable)3
6-10
Push Up (Weighted)3
AMRAP
--
--
Day 5
ExerciseSetsReps
Straight Leg Calf Raise3
5-9
Safety Bar Rear Foot Elevated Split Squat3
5-9
Leg Curl3
5-9
Seated Calf Raise (Machine)3
5-9
Leg Extension1
8+
1
8
Week 5 · Load
Day 1
ExerciseSetsReps
Bench Press (Paused)1
3
1
2
3
2
1
5-9
Band Pullapart3
20
Seal Row (Dumbbell)3
5-9
Seated Y Raise (Cable)3
5-9
Incline Curl (Dumbbell)3
5-9
Tricep Katana Extension3
8-12
--
--
* 1RM of Bench Press (Barbell)
Day 2
ExerciseSetsReps
Seated Calf Raise (Machine)3
5-9
Squat (Paused)3
4-8
Lying Leg Curl3
5-9
Leg Extension3
6-10
Day 3
ExerciseSetsReps
Semisupinated Pull-up (Weighted)3
5-9
Chest Supported Row (Dumbbell)3
6-10
Rear Delt Fly (Machine)3
6-10
Ab Wheel3
AMRAP
Reverse Bicep Curl (EZ Bar)3
6-10
Incline Curl (Cable)3
6-10
Day 4
ExerciseSetsReps
Bench Press (Barbell)1
3
1
2
1
1
1
1
1
1
1
1
1
5-9
Band Pullapart3
20
Incline Bench Press (Dumbbell)3
5-9
Single Arm Lateral Raise (Cable)3
6-10
Tricep X Pushdown (Cable)3
6-10
Push Up (Weighted)3
AMRAP
--
Day 5
ExerciseSetsReps
Straight Leg Calf Raise3
5-9
Safety Bar Rear Foot Elevated Split Squat3
5-9
Leg Curl3
5-9
Seated Calf Raise (Machine)3
5-9
Leg Extension1
8+
1
8
Week 6 · Unload/PR
Day 1
ExerciseSetsReps
Bench Press (Paused)1
3
1
2
2
2
Band Pullapart3
20
Seal Row (Dumbbell)2
5-9
Seated Y Raise (Cable)2
5-9
Incline Curl (Dumbbell)2
5-9
Tricep Katana Extension2
8-12
--
--
--
* 1RM of Bench Press (Barbell)
Day 2
ExerciseSetsReps
Seated Calf Raise (Machine)2
5-9
Squat (Paused)2
4-8
Lying Leg Curl2
5-9
Leg Extension2
6-10
Day 3
ExerciseSetsReps
Semisupinated Pull-up (Weighted)2
5-9
Chest Supported Row (Dumbbell)2
6-10
Rear Delt Fly (Machine)2
6-10
Ab Wheel2
AMRAP
Reverse Bicep Curl (EZ Bar)2
6-10
Incline Curl (Cable)2
6-10
Day 4
ExerciseSetsReps
Bench Press (Barbell)1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
Band Pullapart2
20
Incline Bench Press (Dumbbell)2
5-9
Single Arm Lateral Raise (Cable)2
6-10
Tricep X Pushdown (Cable)2
6-10
Push Up (Weighted)2
AMRAP
Day 5
ExerciseSetsReps
Straight Leg Calf Raise3
5-9
Safety Bar Rear Foot Elevated Split Squat3
5-9
Leg Curl3
5-9
Seated Calf Raise (Machine)3
5-9
Leg Extension1
8+
1
8
What People Are Saying
4.3/ 5
JoeMoonMan, 38
6 weeks complete
2 years of prior experience
As expected strength gains
Less than expected muscle gains
Marginal modifications
Went from an estimated 1rm bench 215 (190x5) to an actual 230 PR. First time using heavy singles or doubles. Found the paused work very difficult as I’ve never done it before. Mostly used the push and upper body days and modified the rest. A good start if you’ve never “peaked” or tested a true PR
10 days ago
Andrew W.Man, 40
3 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Solid scheme and reps model. I’ve enjoyed the push pull legs format. Modified exercises to fit home gym equipment.
15 days ago
Kian S.Man, 19
5 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
Bench 205 > 225 Strict form, Went up pretty easy, will try 230/235 next week.
a month 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.