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Bradley Barbell's Bench PR

4.21 (31 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
CoachAdam Bradleyverified coach
LevelIntermediate
EquipmentFull Gym
Time Per Workout60 minutes
Days Per Week5 days
Program Length6 weeks
Start the program
on Boostcamp for free
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Week 1 · Base
Watch video
Day 1
ExerciseSetsRepsIntensity
Bench Press (Paused)1
3
75%*
1
3
80%*
1
2
85%*
1
1
88%*
1
1
90%*
1
4-6
80%*
Band Pullapart3
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 Extension3
10-15
@8-9
* 1RM of Bench Press (Barbell)
Day 2
ExerciseSetsRepsRPE
Seated Calf Raise (Machine)3
7-11
@8-9
Squat (Paused)3
5-9
@8-9
Lying Leg Curl3
5-9
@10
Leg Extension3
8-12
@10
Day 3
ExerciseSetsRepsRPE
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 Wheel3
AMRAP
-
Reverse Bicep Curl (EZ Bar)3
8-12
@8-9
Incline Curl (Cable)3
8-12
@8-9
Day 4
ExerciseSetsRepsIntensity
Bench Press (Barbell)1
3
73%
1
2
83%
3
2
90%
1
5-9
80%
Band Pullapart3
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
--
--
--
--
Day 5
ExerciseSetsRepsRPE
Straight Leg Calf Raise3
5-9
@8-9
Safety Bar Rear Foot Elevated Split Squat3
5-9
@8-9
Leg Curl3
7-11
@10
Seated Calf Raise (Machine)3
7-11
@8-9
Leg Extension1
8+
@8-9
1
8
@8-9
Week 2 · Load
Watch video
Day 1
ExerciseSetsRepsIntensity
Bench Press (Paused)1
3
75%*
1
2
80%*
1
1
85%*
1
1
90%*
1
1
92%*
1
4-6
80%*
Band Pullapart3
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 Extension3
10-15
@9-10
* 1RM of Bench Press (Barbell)
Day 2
ExerciseSetsRepsRPE
Seated Calf Raise (Machine)3
7-11
@9-10
Squat (Paused)3
5-9
@9-10
Lying Leg Curl3
5-9
@10
Leg Extension3
8-12
@10
Day 3
ExerciseSetsRepsRPE
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 Wheel3
AMRAP
-
Reverse Bicep Curl (EZ Bar)3
8-12
@9-10
Incline Curl (Cable)3
8-12
@9-10
Day 4
ExerciseSetsRepsIntensity
Bench Press (Barbell)1
3
75%
1
2
83%
3
2
92%
1
5-9
80%
Band Pullapart3
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
--
--
--
--
Day 5
ExerciseSetsRepsRPE
Straight Leg Calf Raise3
5-9
@9-10
Safety Bar Rear Foot Elevated Split Squat3
5-9
@9-10
Leg Curl3
7-11
@10
Seated Calf Raise (Machine)3
7-11
@9-10
Leg Extension1
8+
@9-10
1
8
@9-10
Week 3 · Unload
Watch video
Day 1
ExerciseSetsRepsIntensity
Bench Press (Paused)1
3
70%*
1
2
75%*
1
1
80%*
1
1
85%*
1
1
90%*
1
1
95%*
Band Pullapart3
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 Extension2
10-15
@7-8
* 1RM of Bench Press (Barbell)
Day 2
ExerciseSetsRepsRPE
Seated Calf Raise (Machine)2
7-11
@7-8
Squat (Paused)2
5-9
@7-8
Lying Leg Curl2
5-9
@10
Leg Extension2
8-12
@10
Day 3
ExerciseSetsRepsRPE
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 Wheel2
AMRAP
-
Reverse Bicep Curl (EZ Bar)2
8-12
@7-8
Incline Curl (Cable)2
8-12
@7-8
Day 4
ExerciseSetsRepsIntensity
Bench Press (Barbell)1
3
73%
1
2
78%
3
2
88%
Band Pullapart2
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
--
--
--
--
--
Day 5
ExerciseSetsRepsRPE
Straight Leg Calf Raise2
5-9
@7-8
Safety Bar Rear Foot Elevated Split Squat2
5-9
@7-8
Leg Curl2
7-11
@10
Seated Calf Raise (Machine)2
7-11
@7-8
Leg Extension1
8+
@7-8
--
Week 4 · Load
Watch video
Day 1
ExerciseSetsRepsIntensity
Bench Press (Paused)1
2
75%*
1
1
82%*
2
2
90%*
1
2
93%*
1
5-9
80%*
Band Pullapart3
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 Extension3
8-12
@9
--
* 1RM of Bench Press (Barbell)
Day 2
ExerciseSetsRepsRPE
Seated Calf Raise (Machine)3
5-9
@9
Squat (Paused)3
4-8
@9
Lying Leg Curl3
5-9
@10
Leg Extension3
6-10
@10
Day 3
ExerciseSetsRepsRPE
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 Wheel3
AMRAP
-
Reverse Bicep Curl (EZ Bar)3
6-10
@9
Incline Curl (Cable)3
6-10
@9
Day 4
ExerciseSetsRepsIntensity
Bench Press (Barbell)1
3
75%
1
2
85%
1
2
91%
1
1
95%
1
1
97%
1
5-9
80%
Band Pullapart3
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
--
--
Day 5
ExerciseSetsRepsRPE
Straight Leg Calf Raise3
5-9
@9
Safety Bar Rear Foot Elevated Split Squat3
5-9
@9
Leg Curl3
5-9
@10
Seated Calf Raise (Machine)3
5-9
@9
Leg Extension1
8+
@9
1
8
@9
Week 5 · Load
Watch video
Day 1
ExerciseSetsRepsIntensity
Bench Press (Paused)1
3
75%*
1
2
82%*
3
2
93%*
1
5-9
80%*
Band Pullapart3
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 Extension3
8-12
@10
--
--
* 1RM of Bench Press (Barbell)
Day 2
ExerciseSetsRepsRPE
Seated Calf Raise (Machine)3
5-9
@10
Squat (Paused)3
4-8
@10
Lying Leg Curl3
5-9
@10
Leg Extension3
6-10
@10
Day 3
ExerciseSetsRepsRPE
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 Wheel3
AMRAP
-
Reverse Bicep Curl (EZ Bar)3
6-10
@10
Incline Curl (Cable)3
6-10
@10
Day 4
ExerciseSetsRepsIntensity
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 Pullapart3
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
--
Day 5
ExerciseSetsRepsRPE
Straight Leg Calf Raise3
5-9
@10
Safety Bar Rear Foot Elevated Split Squat3
5-9
@10
Leg Curl3
5-9
@10
Seated Calf Raise (Machine)3
5-9
@10
Leg Extension1
8+
@10
1
8
@10
Week 6 · Unload/PR
Watch video
Day 1
ExerciseSetsRepsIntensity
Bench Press (Paused)1
3
72%*
1
2
80%*
2
2
90%*
Band Pullapart3
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 Extension2
8-12
@7-8
--
--
--
* 1RM of Bench Press (Barbell)
Day 2
ExerciseSetsRepsRPE
Seated Calf Raise (Machine)2
5-9
@7-8
Squat (Paused)2
4-8
@7-8
Lying Leg Curl2
5-9
@10
Leg Extension2
6-10
@10
Day 3
ExerciseSetsRepsIntensity
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 Wheel2
AMRAP
-
Reverse Bicep Curl (EZ Bar)2
6-10
@7-8
Incline Curl (Cable)2
6-10
@7-8
Day 4
ExerciseSetsRepsIntensity
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 Pullapart2
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
Day 5
ExerciseSetsRepsRPE
Straight Leg Calf Raise3
5-9
@7-8
Safety Bar Rear Foot Elevated Split Squat3
5-9
@7-8
Leg Curl3
5-9
@10
Seated Calf Raise (Machine)3
5-9
@7-8
Leg Extension1
8+
@7-8
1
8
@7-8
What People Are Saying
4.2/5
See all
AceMan, 23
6 weeks complete
More than expected strength gains
No modifications
After this program i got from 100kg to 117,5kg I think the reason why I've gotten so strong is because I started doing bench press and that's my very first training plan. (Before that I only did calisthenics). But overall it was a pretty good program.
22 days ago
vVipezMan, 15
6 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Went from 85 kg to 92.5kg.
a month ago
Francisco R.Man, 18
4 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
Really good program to focus on your bench press, it's lacking some stuff powerlifting wise. Size gains are very noticeable upper body wise, you do need to modify it to not compromise lower body strength and size gains, especially when it comes to deadlifting and squatting.
2 months ago
Remkes V.Man, 23
6 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Works great
2 months ago
justinMan, 43
3 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
None modifications
This isn't an all-inclusive program. You're going to have to add to it to meet goals beyond the bench press. That said - work this with HIGH INTENSITY and you will be rewarded with gains. I had been stuck at at 325# plateau coming from a CrossFit background. My first pass through Bradley's progression brought me to a solid rep at 355# and I was very pleased.
3 months ago
AnonymousMan, 16
6 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
This program is alright if you don’t have an existing plan to progress on bench, but you could make the same progress or even more on a different plan or even one you make yourself.
3 months ago
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
4 months 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.
4 months 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 .
5 months 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.
5 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.