72 reviews for 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 more about the program instructions below.
Josh C.
Man, 495 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Slow negatives and pause reps are real deal. I have never trained that style previously. Incredible mind muscle connection when you do them. On final week so i can’t fully comment on if plan was successful on increasing my one rep max but definitely feel more confident on my bench press due to this training plan.
John H.
Man, 455 weeks complete
6 years of prior experience
Less than expected strength gains
As expected muscle gains
Programming is listed as “home gym” but uses machines in almost every days workout. Most can be subbed out for free weights but not all. Does not include conditioning workouts, so if that’s a part of your regular routine you’ll have to make time for it separately
Mat L.
Man, 255 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
Great for some new accessories that hit spots I had been missing, leading to more strength overall.
Ashish C.
Man, 255 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
175->185 bench (long standing plateau) in 5 weeks (skipped first intro week). Great intro to tempo and de loading concept, but requires optimal caloric intake
larouche roi
Man, 325 weeks complete
6 years of prior experience
As expected strength gains
Less than expected muscle gains
I went from 130 max to easy 140 in one month
Matt DePalma
Man, 315 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Started the program with a conservative 1RM of 285 on flat / finished the program with my first time hitting 315. Made a few modifications based on equipment/personal needs etc. Was able to dial in nutrition to support bench progress. Will try again in future.
BulknBulk
Man, 223 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
First time trying this type of program. Feeling great throughout and experiencing good results, I definitely recommend it to try if you are struggling with adding weight on bench
Yair G.
Man, 395 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
Favorite aspects of the program is that you get to follow proven ACTUAL programs. Tracks your progress which is key to bodybuilding/strength training. Definitely would recommend to friends and family. I’ve gained noticeable size in six weeks. Shirts starting to feel tight.
Tommylee T.
Man, 336 weeks complete
6 years of prior experience
More than expected strength gains
More than expected muscle gains
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.
Man, 285 weeks complete
8 years of prior experience
More than expected strength gains
As expected muscle gains
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.