Bradley Barbell's Bench PR

by Dr. Adam Bradley

1,566 athletes joined

For intermediate lifters looking to hit an all-time bench press PR.

4.21

(64 ratings)

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

Level
Intermediate
Goal
Powerlifting
Equipment
Full Gym
Program Length
6 weeks
Days Per Week
5 days
Time Per Workout
60 minutes

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Day 1

Bench Press (Paused)

3 reps

2 reps

1 reps

4-6 reps

75%*

80%*

85%*

88%*

90%*

80%*

Band Pullapart

20 reps

Seal Row (Dumbbell)

7-11 reps

RPE 8-9

Seated Y Raise (Cable)

7-11 reps

RPE 8-9

Incline Curl (Dumbbell)

7-11 reps

RPE 8-9

Tricep Katana Extension

10-15 reps

RPE 8-9

* 1RM of Bench Press (Barbell)

Day 1

Bench Press (Paused)

3 reps

2 reps

1 reps

4-6 reps

75%*

80%*

85%*

90%*

92%*

80%*

Band Pullapart

20 reps

Seal Row (Dumbbell)

7-11 reps

RPE 9-10

Seated Y Raise (Cable)

7-11 reps

RPE 9-10

Incline Curl (Dumbbell)

7-11 reps

RPE 9-10

Tricep Katana Extension

10-15 reps

RPE 9-10

* 1RM of Bench Press (Barbell)

Day 1

Bench Press (Paused)

3 reps

2 reps

1 reps

70%*

75%*

80%*

85%*

90%*

95%*

Band Pullapart

20 reps

Seal Row (Dumbbell)

7-11 reps

RPE 7-8

Seated Y Raise (Cable)

7-11 reps

RPE 7-8

Incline Curl (Dumbbell)

7-11 reps

RPE 7-8

Tricep Katana Extension

10-15 reps

RPE 7-8

* 1RM of Bench Press (Barbell)

Day 1

Bench Press (Paused)

2 reps

1 reps

2 reps

5-9 reps

75%*

82%*

90%*

93%*

80%*

Band Pullapart

20 reps

Seal Row (Dumbbell)

5-9 reps

RPE 9

Seated Y Raise (Cable)

5-9 reps

RPE 9

Incline Curl (Dumbbell)

5-9 reps

RPE 9

Tricep Katana Extension

8-12 reps

RPE 9

* 1RM of Bench Press (Barbell)

Day 1

Bench Press (Paused)

3 reps

2 reps

5-9 reps

75%*

82%*

93%*

80%*

Band Pullapart

20 reps

Seal Row (Dumbbell)

5-9 reps

RPE 10

Seated Y Raise (Cable)

5-9 reps

RPE 10

Incline Curl (Dumbbell)

5-9 reps

RPE 10

Tricep Katana Extension

8-12 reps

RPE 10

* 1RM of Bench Press (Barbell)

Day 1

Bench Press (Paused)

3 reps

2 reps

72%*

80%*

90%*

Band Pullapart

20 reps

Seal Row (Dumbbell)

5-9 reps

RPE 7-8

Seated Y Raise (Cable)

5-9 reps

RPE 7-8

Incline Curl (Dumbbell)

5-9 reps

RPE 7-8

Tricep Katana Extension

8-12 reps

RPE 7-8

* 1RM of Bench Press (Barbell)

Day 2

Seated Calf Raise (Machine)

7-11 reps

RPE 8-9

Squat (Paused)

5-9 reps

RPE 8-9

Lying Leg Curl

5-9 reps

RPE 10

Leg Extension

8-12 reps

RPE 10

Day 2

Seated Calf Raise (Machine)

7-11 reps

RPE 9-10

Squat (Paused)

5-9 reps

RPE 9-10

Lying Leg Curl

5-9 reps

RPE 10

Leg Extension

8-12 reps

RPE 10

Day 2

Seated Calf Raise (Machine)

7-11 reps

RPE 7-8

Squat (Paused)

5-9 reps

RPE 7-8

Lying Leg Curl

5-9 reps

RPE 10

Leg Extension

8-12 reps

RPE 10

Day 2

Seated Calf Raise (Machine)

5-9 reps

RPE 9

Squat (Paused)

4-8 reps

RPE 9

Lying Leg Curl

5-9 reps

RPE 10

Leg Extension

6-10 reps

RPE 10

Day 2

Seated Calf Raise (Machine)

5-9 reps

RPE 10

Squat (Paused)

4-8 reps

RPE 10

Lying Leg Curl

5-9 reps

RPE 10

Leg Extension

6-10 reps

RPE 10

Day 2

Seated Calf Raise (Machine)

5-9 reps

RPE 7-8

Squat (Paused)

4-8 reps

RPE 7-8

Lying Leg Curl

5-9 reps

RPE 10

Leg Extension

6-10 reps

RPE 10

Day 3

Semisupinated Pull-up (Weighted)

5-9 reps

RPE 8-9

Chest Supported Row (Dumbbell)

8-12 reps

RPE 8-9

Rear Delt Fly (Machine)

8-12 reps

RPE 10

Ab Wheel

AMRAP

Reverse Bicep Curl (EZ Bar)

8-12 reps

RPE 8-9

Incline Curl (Cable)

8-12 reps

RPE 8-9

Day 3

Semisupinated Pull-up (Weighted)

5-9 reps

RPE 9-10

Chest Supported Row (Dumbbell)

8-12 reps

RPE 9-10

Rear Delt Fly (Machine)

8-12 reps

RPE 10

Ab Wheel

AMRAP

Reverse Bicep Curl (EZ Bar)

8-12 reps

RPE 9-10

Incline Curl (Cable)

8-12 reps

RPE 9-10

Day 3

Semisupinated Pull-up (Weighted)

5-9 reps

RPE 7-8

Chest Supported Row (Dumbbell)

8-12 reps

RPE 7-8

Rear Delt Fly (Machine)

8-12 reps

RPE 10

Ab Wheel

AMRAP

Reverse Bicep Curl (EZ Bar)

8-12 reps

RPE 7-8

Incline Curl (Cable)

8-12 reps

RPE 7-8

Day 3

Semisupinated Pull-up (Weighted)

5-9 reps

RPE 9

Chest Supported Row (Dumbbell)

6-10 reps

RPE 9

Rear Delt Fly (Machine)

6-10 reps

RPE 10

Ab Wheel

AMRAP

Reverse Bicep Curl (EZ Bar)

6-10 reps

RPE 9

Incline Curl (Cable)

6-10 reps

RPE 9

Day 3

Semisupinated Pull-up (Weighted)

5-9 reps

RPE 10

Chest Supported Row (Dumbbell)

6-10 reps

RPE 10

Rear Delt Fly (Machine)

6-10 reps

RPE 10

Ab Wheel

AMRAP

Reverse Bicep Curl (EZ Bar)

6-10 reps

RPE 10

Incline Curl (Cable)

6-10 reps

RPE 10

Day 3

Semisupinated Pull-up (Weighted)

5-9 reps

RPE 7-8

Chest Supported Row (Dumbbell)

6-10 reps

RPE 7-8

Rear Delt Fly (Machine)

6-10 reps

RPE 10

Ab Wheel

AMRAP

Reverse Bicep Curl (EZ Bar)

6-10 reps

RPE 7-8

Incline Curl (Cable)

6-10 reps

RPE 7-8

Day 4

Bench Press (Barbell)

3 reps

2 reps

5-9 reps

73%

83%

90%

80%

Band Pullapart

20 reps

Incline Bench Press (Dumbbell)

5-9 reps

RPE 8-9

Single Arm Lateral Raise (Cable)

8-12 reps

RPE 10

Tricep X Pushdown (Cable)

8-12 reps

RPE 8-9

Push Up (Weighted)

AMRAP

RPE 10

Day 4

Bench Press (Barbell)

3 reps

2 reps

5-9 reps

75%

83%

92%

80%

Band Pullapart

20 reps

Incline Bench Press (Dumbbell)

5-9 reps

RPE 9-10

Single Arm Lateral Raise (Cable)

8-12 reps

RPE 10

Tricep X Pushdown (Cable)

8-12 reps

RPE 9-10

Push Up (Weighted)

AMRAP

RPE 10

Day 4

Bench Press (Barbell)

3 reps

2 reps

73%

78%

88%

Band Pullapart

20 reps

Incline Bench Press (Dumbbell)

5-9 reps

RPE 7-8

Single Arm Lateral Raise (Cable)

8-12 reps

RPE 10

Tricep X Pushdown (Cable)

8-12 reps

RPE 7-8

Push Up (Weighted)

AMRAP

RPE 10

Day 4

Bench Press (Barbell)

3 reps

2 reps

1 reps

5-9 reps

75%

85%

91%

95%

97%

80%

Band Pullapart

20 reps

Incline Bench Press (Dumbbell)

5-9 reps

RPE 9

Single Arm Lateral Raise (Cable)

6-10 reps

RPE 10

Tricep X Pushdown (Cable)

6-10 reps

RPE 9

Push Up (Weighted)

AMRAP

RPE 10

Day 4

Bench Press (Barbell)

3 reps

2 reps

1 reps

5-9 reps

75%

85%

93%

95%

97%

99%

80%

Band Pullapart

20 reps

Incline Bench Press (Dumbbell)

5-9 reps

RPE 10

Single Arm Lateral Raise (Cable)

6-10 reps

RPE 10

Tricep X Pushdown (Cable)

6-10 reps

RPE 10

Push Up (Weighted)

AMRAP

RPE 10

Day 4

Bench Press (Barbell)

1 reps

82%

90%

95%

100%

103%

105%

108%

110%

Band Pullapart

20 reps

Incline Bench Press (Dumbbell)

5-9 reps

RPE 7-8

Single Arm Lateral Raise (Cable)

6-10 reps

RPE 10

Tricep X Pushdown (Cable)

6-10 reps

RPE 7-8

Push Up (Weighted)

AMRAP

RPE 10

Day 5

Straight Leg Calf Raise

5-9 reps

RPE 8-9

Safety Bar Rear Foot Elevated Split Squat

5-9 reps

RPE 8-9

Leg Curl

7-11 reps

RPE 10

Seated Calf Raise (Machine)

7-11 reps

RPE 8-9

Leg Extension

8+ reps

8 reps

RPE 8-9

Day 5

Straight Leg Calf Raise

5-9 reps

RPE 9-10

Safety Bar Rear Foot Elevated Split Squat

5-9 reps

RPE 9-10

Leg Curl

7-11 reps

RPE 10

Seated Calf Raise (Machine)

7-11 reps

RPE 9-10

Leg Extension

8+ reps

8 reps

RPE 9-10

Day 5

Straight Leg Calf Raise

5-9 reps

RPE 7-8

Safety Bar Rear Foot Elevated Split Squat

5-9 reps

RPE 7-8

Leg Curl

7-11 reps

RPE 10

Seated Calf Raise (Machine)

7-11 reps

RPE 7-8

Leg Extension

8+ reps

RPE 7-8

Day 5

Straight Leg Calf Raise

5-9 reps

RPE 9

Safety Bar Rear Foot Elevated Split Squat

5-9 reps

RPE 9

Leg Curl

5-9 reps

RPE 10

Seated Calf Raise (Machine)

5-9 reps

RPE 9

Leg Extension

8+ reps

8 reps

RPE 9

Day 5

Straight Leg Calf Raise

5-9 reps

RPE 10

Safety Bar Rear Foot Elevated Split Squat

5-9 reps

RPE 10

Leg Curl

5-9 reps

RPE 10

Seated Calf Raise (Machine)

5-9 reps

RPE 10

Leg Extension

8+ reps

8 reps

RPE 10

Day 5

Straight Leg Calf Raise

5-9 reps

RPE 7-8

Safety Bar Rear Foot Elevated Split Squat

5-9 reps

RPE 7-8

Leg Curl

5-9 reps

RPE 10

Seated Calf Raise (Machine)

5-9 reps

RPE 7-8

Leg Extension

8+ reps

8 reps

RPE 7-8

WHAT PEOPLE ARE SAYING(64 ratings)

Only ratings with written feedback are displayed here.

4.21 / 5

Tommylee T.Age 33, Man

16 days ago

6 weeks complete

6 years of prior experience

More than expected strength gains

More than expected muscle gains

No modifications

This was by far the best bench program I have been apart of!! I’ve done many. My bench was around 345 for many moons then I got stuck at 370. Went full force into this six week program and ended at 405 in a matter of two months no idea how this program did it but it did!! The pause bench every week I believe might have been the key factor!! Do it!!

Tom B.Age 28, Man

a month ago

5 weeks complete

8 years of prior experience

More than expected strength gains

As expected muscle gains

Marginal modifications

I've been working out regularly for 9 years, but dumb for a lot of it. Since covid I've been training much smarter, but this was the first proper program I've ever followed. I've also previously only trained for hypertrophy, this was for strength. Doing so few reps (doubles and singles mostly) with such long rest periods (3-5 minutes) was so weird to me, and frustrating at first, but clearly it's very effective. I added 7kg to my 1RM (85 to 92). I'm extremely pleased. I had to swap chin ups for pull ups and narrow push ups to standard due to a wrist injury, and I swapped seal rows for chest supported machine rows due to lack of equipment at my gym. Also didn't do most of the supersets as supersets due to lack of equipment. My sample size is 1, but this program is excellent and I'd recommend it to anyone wanting to improve their bench.

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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.