Bradley Barbell's Bench PR
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.
Coach | Adam Bradley |
Level | Intermediate |
Equipment | Full Gym |
Time Per Workout | 60 minutes |
Days Per Week | 5 days |
Program Length | 6 weeks |
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 | @8-9 |
Seated Y Raise (Cable) | 3 | 7-11 | @8-9 |
Incline Curl (Dumbbell) | 3 | 7-11 | @8-9 |
Tricep Katana Extension | 3 | 10-15 | @8-9 |
Exercise | Sets | Reps | RPE |
---|---|---|---|
Seated Calf Raise (Machine) | 3 | 7-11 | @8-9 |
Squat (Paused) | 3 | 5-9 | @8-9 |
Lying Leg Curl | 3 | 5-9 | @10 |
Leg Extension | 3 | 8-12 | @10 |
Exercise | Sets | Reps | RPE |
---|---|---|---|
Semisupinated Pull-up (Weighted) | 3 | 5-9 | @8-9 |
Chest Supported Row (Dumbbell) | 3 | 8-12 | @8-9 |
Rear Delt Fly (Machine) | 3 | 8-12 | @10 |
Ab Wheel | 3 | AMRAP | - |
Reverse Bicep Curl (EZ Bar) | 3 | 8-12 | @8-9 |
Incline Curl (Cable) | 3 | 8-12 | @8-9 |
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 | @8-9 |
Single Arm Lateral Raise (Cable) | 3 | 8-12 | @10 |
Tricep X Pushdown (Cable) | 3 | 8-12 | @8-9 |
Push Up (Weighted) | 3 | AMRAP | @10 |
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Exercise | Sets | Reps | RPE |
---|---|---|---|
Straight Leg Calf Raise | 3 | 5-9 | @8-9 |
Safety Bar Rear Foot Elevated Split Squat | 3 | 5-9 | @8-9 |
Leg Curl | 3 | 7-11 | @10 |
Seated Calf Raise (Machine) | 3 | 7-11 | @8-9 |
Leg Extension | 1 | 8+ | @8-9 |
1 | 8 | @8-9 |
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 | @9-10 |
Seated Y Raise (Cable) | 3 | 7-11 | @9-10 |
Incline Curl (Dumbbell) | 3 | 7-11 | @9-10 |
Tricep Katana Extension | 3 | 10-15 | @9-10 |
Exercise | Sets | Reps | RPE |
---|---|---|---|
Seated Calf Raise (Machine) | 3 | 7-11 | @9-10 |
Squat (Paused) | 3 | 5-9 | @9-10 |
Lying Leg Curl | 3 | 5-9 | @10 |
Leg Extension | 3 | 8-12 | @10 |
Exercise | Sets | Reps | RPE |
---|---|---|---|
Semisupinated Pull-up (Weighted) | 3 | 5-9 | @9-10 |
Chest Supported Row (Dumbbell) | 3 | 8-12 | @9-10 |
Rear Delt Fly (Machine) | 3 | 8-12 | @10 |
Ab Wheel | 3 | AMRAP | - |
Reverse Bicep Curl (EZ Bar) | 3 | 8-12 | @9-10 |
Incline Curl (Cable) | 3 | 8-12 | @9-10 |
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 | @9-10 |
Single Arm Lateral Raise (Cable) | 3 | 8-12 | @10 |
Tricep X Pushdown (Cable) | 3 | 8-12 | @9-10 |
Push Up (Weighted) | 3 | AMRAP | @10 |
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Exercise | Sets | Reps | RPE |
---|---|---|---|
Straight Leg Calf Raise | 3 | 5-9 | @9-10 |
Safety Bar Rear Foot Elevated Split Squat | 3 | 5-9 | @9-10 |
Leg Curl | 3 | 7-11 | @10 |
Seated Calf Raise (Machine) | 3 | 7-11 | @9-10 |
Leg Extension | 1 | 8+ | @9-10 |
1 | 8 | @9-10 |
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 | @7-8 |
Seated Y Raise (Cable) | 2 | 7-11 | @7-8 |
Incline Curl (Dumbbell) | 2 | 7-11 | @7-8 |
Tricep Katana Extension | 2 | 10-15 | @7-8 |
Exercise | Sets | Reps | RPE |
---|---|---|---|
Seated Calf Raise (Machine) | 2 | 7-11 | @7-8 |
Squat (Paused) | 2 | 5-9 | @7-8 |
Lying Leg Curl | 2 | 5-9 | @10 |
Leg Extension | 2 | 8-12 | @10 |
Exercise | Sets | Reps | RPE |
---|---|---|---|
Semisupinated Pull-up (Weighted) | 2 | 5-9 | @7-8 |
Chest Supported Row (Dumbbell) | 2 | 8-12 | @7-8 |
Rear Delt Fly (Machine) | 2 | 8-12 | @10 |
Ab Wheel | 2 | AMRAP | - |
Reverse Bicep Curl (EZ Bar) | 2 | 8-12 | @7-8 |
Incline Curl (Cable) | 2 | 8-12 | @7-8 |
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 | @7-8 |
Single Arm Lateral Raise (Cable) | 2 | 8-12 | @10 |
Tricep X Pushdown (Cable) | 2 | 8-12 | @7-8 |
Push Up (Weighted) | 2 | AMRAP | @10 |
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-- | |||
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Exercise | Sets | Reps | RPE |
---|---|---|---|
Straight Leg Calf Raise | 2 | 5-9 | @7-8 |
Safety Bar Rear Foot Elevated Split Squat | 2 | 5-9 | @7-8 |
Leg Curl | 2 | 7-11 | @10 |
Seated Calf Raise (Machine) | 2 | 7-11 | @7-8 |
Leg Extension | 1 | 8+ | @7-8 |
-- |
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 | @9 |
Seated Y Raise (Cable) | 3 | 5-9 | @9 |
Incline Curl (Dumbbell) | 3 | 5-9 | @9 |
Tricep Katana Extension | 3 | 8-12 | @9 |
-- |
Exercise | Sets | Reps | RPE |
---|---|---|---|
Seated Calf Raise (Machine) | 3 | 5-9 | @9 |
Squat (Paused) | 3 | 4-8 | @9 |
Lying Leg Curl | 3 | 5-9 | @10 |
Leg Extension | 3 | 6-10 | @10 |
Exercise | Sets | Reps | RPE |
---|---|---|---|
Semisupinated Pull-up (Weighted) | 3 | 5-9 | @9 |
Chest Supported Row (Dumbbell) | 3 | 6-10 | @9 |
Rear Delt Fly (Machine) | 3 | 6-10 | @10 |
Ab Wheel | 3 | AMRAP | - |
Reverse Bicep Curl (EZ Bar) | 3 | 6-10 | @9 |
Incline Curl (Cable) | 3 | 6-10 | @9 |
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 | @9 |
Single Arm Lateral Raise (Cable) | 3 | 6-10 | @10 |
Tricep X Pushdown (Cable) | 3 | 6-10 | @9 |
Push Up (Weighted) | 3 | AMRAP | @10 |
-- | |||
-- |
Exercise | Sets | Reps | RPE |
---|---|---|---|
Straight Leg Calf Raise | 3 | 5-9 | @9 |
Safety Bar Rear Foot Elevated Split Squat | 3 | 5-9 | @9 |
Leg Curl | 3 | 5-9 | @10 |
Seated Calf Raise (Machine) | 3 | 5-9 | @9 |
Leg Extension | 1 | 8+ | @9 |
1 | 8 | @9 |
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 | @10 |
Seated Y Raise (Cable) | 3 | 5-9 | @10 |
Incline Curl (Dumbbell) | 3 | 5-9 | @10 |
Tricep Katana Extension | 3 | 8-12 | @10 |
-- | |||
-- |
Exercise | Sets | Reps | RPE |
---|---|---|---|
Seated Calf Raise (Machine) | 3 | 5-9 | @10 |
Squat (Paused) | 3 | 4-8 | @10 |
Lying Leg Curl | 3 | 5-9 | @10 |
Leg Extension | 3 | 6-10 | @10 |
Exercise | Sets | Reps | RPE |
---|---|---|---|
Semisupinated Pull-up (Weighted) | 3 | 5-9 | @10 |
Chest Supported Row (Dumbbell) | 3 | 6-10 | @10 |
Rear Delt Fly (Machine) | 3 | 6-10 | @10 |
Ab Wheel | 3 | AMRAP | - |
Reverse Bicep Curl (EZ Bar) | 3 | 6-10 | @10 |
Incline Curl (Cable) | 3 | 6-10 | @10 |
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 | @10 |
Single Arm Lateral Raise (Cable) | 3 | 6-10 | @10 |
Tricep X Pushdown (Cable) | 3 | 6-10 | @10 |
Push Up (Weighted) | 3 | AMRAP | @10 |
-- |
Exercise | Sets | Reps | RPE |
---|---|---|---|
Straight Leg Calf Raise | 3 | 5-9 | @10 |
Safety Bar Rear Foot Elevated Split Squat | 3 | 5-9 | @10 |
Leg Curl | 3 | 5-9 | @10 |
Seated Calf Raise (Machine) | 3 | 5-9 | @10 |
Leg Extension | 1 | 8+ | @10 |
1 | 8 | @10 |
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 | @7-8 |
Seated Y Raise (Cable) | 2 | 5-9 | @7-8 |
Incline Curl (Dumbbell) | 2 | 5-9 | @7-8 |
Tricep Katana Extension | 2 | 8-12 | @7-8 |
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-- |
Exercise | Sets | Reps | RPE |
---|---|---|---|
Seated Calf Raise (Machine) | 2 | 5-9 | @7-8 |
Squat (Paused) | 2 | 4-8 | @7-8 |
Lying Leg Curl | 2 | 5-9 | @10 |
Leg Extension | 2 | 6-10 | @10 |
Exercise | Sets | Reps | Intensity |
---|---|---|---|
Semisupinated Pull-up (Weighted) | 2 | 5-9 | @7-8 |
Chest Supported Row (Dumbbell) | 2 | 6-10 | @7-8 |
Rear Delt Fly (Machine) | 2 | 6-10 | @10 |
Ab Wheel | 2 | AMRAP | - |
Reverse Bicep Curl (EZ Bar) | 2 | 6-10 | @7-8 |
Incline Curl (Cable) | 2 | 6-10 | @7-8 |
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 | @7-8 |
Single Arm Lateral Raise (Cable) | 2 | 6-10 | @10 |
Tricep X Pushdown (Cable) | 2 | 6-10 | @7-8 |
Push Up (Weighted) | 2 | AMRAP | @10 |
Exercise | Sets | Reps | RPE |
---|---|---|---|
Straight Leg Calf Raise | 3 | 5-9 | @7-8 |
Safety Bar Rear Foot Elevated Split Squat | 3 | 5-9 | @7-8 |
Leg Curl | 3 | 5-9 | @10 |
Seated Calf Raise (Machine) | 3 | 5-9 | @7-8 |
Leg Extension | 1 | 8+ | @7-8 |
1 | 8 | @7-8 |
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.