Bradley Barbell's Bench PR
by Adam Bradley
1,191 athletes joined
For intermediate lifters looking to hit an all-time bench press PR.
4.20
(53 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
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
1
Bench Press (Paused)
1
1
1
1
1
1
3 reps
3 reps
2 reps
1 reps
1 reps
4-6 reps
2
Band Pullapart
3
20 reps
3
Seal Row (Dumbbell)
3
7-11 reps
4
Seated Y Raise (Cable)
3
7-11 reps
5A
Incline Curl (Dumbbell)
3
7-11 reps
5B
Tricep Katana Extension
3
10-15 reps
Day 1
1
Bench Press (Paused)
1
1
1
1
1
1
3 reps
2 reps
1 reps
1 reps
1 reps
4-6 reps
2
Band Pullapart
3
20 reps
3
Seal Row (Dumbbell)
3
7-11 reps
4
Seated Y Raise (Cable)
3
7-11 reps
5A
Incline Curl (Dumbbell)
3
7-11 reps
5B
Tricep Katana Extension
3
10-15 reps
Day 1
1
Bench Press (Paused)
1
1
1
1
1
1
3 reps
2 reps
1 reps
1 reps
1 reps
1 reps
2
Band Pullapart
3
20 reps
3
Seal Row (Dumbbell)
2
7-11 reps
4
Seated Y Raise (Cable)
2
7-11 reps
5A
Incline Curl (Dumbbell)
2
7-11 reps
5B
Tricep Katana Extension
2
10-15 reps
Day 1
1
Bench Press (Paused)
1
1
2
1
1
2 reps
1 reps
2 reps
2 reps
5-9 reps
2
Band Pullapart
3
20 reps
3
Seal Row (Dumbbell)
3
5-9 reps
4
Seated Y Raise (Cable)
3
5-9 reps
5A
Incline Curl (Dumbbell)
3
5-9 reps
5B
Tricep Katana Extension
3
8-12 reps
Day 1
1
Bench Press (Paused)
1
1
3
1
3 reps
2 reps
2 reps
5-9 reps
2
Band Pullapart
3
20 reps
3
Seal Row (Dumbbell)
3
5-9 reps
4
Seated Y Raise (Cable)
3
5-9 reps
5A
Incline Curl (Dumbbell)
3
5-9 reps
5B
Tricep Katana Extension
3
8-12 reps
Day 1
1
Bench Press (Paused)
1
1
2
3 reps
2 reps
2 reps
2
Band Pullapart
3
20 reps
3
Seal Row (Dumbbell)
2
5-9 reps
4
Seated Y Raise (Cable)
2
5-9 reps
5A
Incline Curl (Dumbbell)
2
5-9 reps
5B
Tricep Katana Extension
2
8-12 reps
Day 2
1
Seated Calf Raise (Machine)
3
7-11 reps
2
Squat (Paused)
3
5-9 reps
3A
Lying Leg Curl
3
5-9 reps
3B
Leg Extension
3
8-12 reps
Day 2
1
Seated Calf Raise (Machine)
3
7-11 reps
2
Squat (Paused)
3
5-9 reps
3A
Lying Leg Curl
3
5-9 reps
3B
Leg Extension
3
8-12 reps
Day 2
1
Seated Calf Raise (Machine)
2
7-11 reps
2
Squat (Paused)
2
5-9 reps
3A
Lying Leg Curl
2
5-9 reps
3B
Leg Extension
2
8-12 reps
Day 2
1
Seated Calf Raise (Machine)
3
5-9 reps
2
Squat (Paused)
3
4-8 reps
3A
Lying Leg Curl
3
5-9 reps
3B
Leg Extension
3
6-10 reps
Day 2
1
Seated Calf Raise (Machine)
3
5-9 reps
2
Squat (Paused)
3
4-8 reps
3A
Lying Leg Curl
3
5-9 reps
3B
Leg Extension
3
6-10 reps
Day 2
1
Seated Calf Raise (Machine)
2
5-9 reps
2
Squat (Paused)
2
4-8 reps
3A
Lying Leg Curl
2
5-9 reps
3B
Leg Extension
2
6-10 reps
Day 3
1
Semisupinated Pull-up (Weighted)
3
5-9 reps
2
Chest Supported Row (Dumbbell)
3
8-12 reps
3
Rear Delt Fly (Machine)
3
8-12 reps
4A
Ab Wheel
3
AMRAP
4B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
5
Incline Curl (Cable)
3
8-12 reps
Day 3
1
Semisupinated Pull-up (Weighted)
3
5-9 reps
2
Chest Supported Row (Dumbbell)
3
8-12 reps
3
Rear Delt Fly (Machine)
3
8-12 reps
4A
Ab Wheel
3
AMRAP
4B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
5
Incline Curl (Cable)
3
8-12 reps
Day 3
1
Semisupinated Pull-up (Weighted)
2
5-9 reps
2
Chest Supported Row (Dumbbell)
2
8-12 reps
3
Rear Delt Fly (Machine)
2
8-12 reps
4A
Ab Wheel
2
AMRAP
4B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
5
Incline Curl (Cable)
2
8-12 reps
Day 3
1
Semisupinated Pull-up (Weighted)
3
5-9 reps
2
Chest Supported Row (Dumbbell)
3
6-10 reps
3
Rear Delt Fly (Machine)
3
6-10 reps
4A
Ab Wheel
3
AMRAP
4B
Reverse Bicep Curl (EZ Bar)
3
6-10 reps
5
Incline Curl (Cable)
3
6-10 reps
Day 3
1
Semisupinated Pull-up (Weighted)
3
5-9 reps
2
Chest Supported Row (Dumbbell)
3
6-10 reps
3
Rear Delt Fly (Machine)
3
6-10 reps
4A
Ab Wheel
3
AMRAP
4B
Reverse Bicep Curl (EZ Bar)
3
6-10 reps
5
Incline Curl (Cable)
3
6-10 reps
Day 3
1
Semisupinated Pull-up (Weighted)
2
5-9 reps
2
Chest Supported Row (Dumbbell)
2
6-10 reps
3
Rear Delt Fly (Machine)
2
6-10 reps
4A
Ab Wheel
2
AMRAP
4B
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
5
Incline Curl (Cable)
2
6-10 reps
Day 4
1
Bench Press (Barbell)
1
1
3
1
3 reps
2 reps
2 reps
5-9 reps
2
Band Pullapart
3
20 reps
3
Incline Bench Press (Dumbbell)
3
5-9 reps
4
Single Arm Lateral Raise (Cable)
3
8-12 reps
5
Tricep X Pushdown (Cable)
3
8-12 reps
6
Push Up (Weighted)
3
AMRAP
Day 4
1
Bench Press (Barbell)
1
1
3
1
3 reps
2 reps
2 reps
5-9 reps
2
Band Pullapart
3
20 reps
3
Incline Bench Press (Dumbbell)
3
5-9 reps
4
Single Arm Lateral Raise (Cable)
3
8-12 reps
5
Tricep X Pushdown (Cable)
3
8-12 reps
6
Push Up (Weighted)
3
AMRAP
Day 4
1
Bench Press (Barbell)
1
1
3
3 reps
2 reps
2 reps
2
Band Pullapart
2
20 reps
3
Incline Bench Press (Dumbbell)
2
5-9 reps
4
Single Arm Lateral Raise (Cable)
2
8-12 reps
5
Tricep X Pushdown (Cable)
2
8-12 reps
6
Push Up (Weighted)
2
AMRAP
Day 4
1
Bench Press (Barbell)
1
1
1
1
1
1
3 reps
2 reps
2 reps
1 reps
1 reps
5-9 reps
2
Band Pullapart
3
20 reps
3
Incline Bench Press (Dumbbell)
3
5-9 reps
4
Single Arm Lateral Raise (Cable)
3
6-10 reps
5
Tricep X Pushdown (Cable)
3
6-10 reps
6
Push Up (Weighted)
3
AMRAP
Day 4
1
Bench Press (Barbell)
1
1
1
1
1
1
1
3 reps
2 reps
1 reps
1 reps
1 reps
1 reps
5-9 reps
2
Band Pullapart
3
20 reps
3
Incline Bench Press (Dumbbell)
3
5-9 reps
4
Single Arm Lateral Raise (Cable)
3
6-10 reps
5
Tricep X Pushdown (Cable)
3
6-10 reps
6
Push Up (Weighted)
3
AMRAP
Day 4
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
1 reps
1 reps
1 reps
1 reps
1 reps
1 reps
1 reps
1 reps
2
Band Pullapart
2
20 reps
3
Incline Bench Press (Dumbbell)
2
5-9 reps
4
Single Arm Lateral Raise (Cable)
2
6-10 reps
5
Tricep X Pushdown (Cable)
2
6-10 reps
6
Push Up (Weighted)
2
AMRAP
Day 5
1
Straight Leg Calf Raise
3
5-9 reps
2
Safety Bar Rear Foot Elevated Split Squat
3
5-9 reps
3
Leg Curl
3
7-11 reps
4
Seated Calf Raise (Machine)
3
7-11 reps
5
Leg Extension
1
1
8+ reps
8 reps
Day 5
1
Straight Leg Calf Raise
3
5-9 reps
2
Safety Bar Rear Foot Elevated Split Squat
3
5-9 reps
3
Leg Curl
3
7-11 reps
4
Seated Calf Raise (Machine)
3
7-11 reps
5
Leg Extension
1
1
8+ reps
8 reps
Day 5
1
Straight Leg Calf Raise
2
5-9 reps
2
Safety Bar Rear Foot Elevated Split Squat
2
5-9 reps
3
Leg Curl
2
7-11 reps
4
Seated Calf Raise (Machine)
2
7-11 reps
5
Leg Extension
1
8+ reps
Day 5
1
Straight Leg Calf Raise
3
5-9 reps
2
Safety Bar Rear Foot Elevated Split Squat
3
5-9 reps
3
Leg Curl
3
5-9 reps
4
Seated Calf Raise (Machine)
3
5-9 reps
5
Leg Extension
1
1
8+ reps
8 reps
Day 5
1
Straight Leg Calf Raise
3
5-9 reps
2
Safety Bar Rear Foot Elevated Split Squat
3
5-9 reps
3
Leg Curl
3
5-9 reps
4
Seated Calf Raise (Machine)
3
5-9 reps
5
Leg Extension
1
1
8+ reps
8 reps
Day 5
1
Straight Leg Calf Raise
3
5-9 reps
2
Safety Bar Rear Foot Elevated Split Squat
3
5-9 reps
3
Leg Curl
3
5-9 reps
4
Seated Calf Raise (Machine)
3
5-9 reps
5
Leg Extension
1
1
8+ reps
8 reps
WHAT PEOPLE ARE SAYING(53 ratings)
Only ratings with written feedback are displayed here.
4.20 / 5
SvitlanAge 21, Man
14 days ago
I enjoyed that there were less sets than I am used to, which I substituted by increasing the intensity. I would recommend this program to a beginner/intermediate who has plateaued on their bench. I would say I gained about 10kg on my bench press, just waiting to finish the program.
Hunter C.Age 25, Man
18 days ago
The bench frequency with heavier loads is optimal for bench growth. Would love to see the lower body days incorporate deadlift and percentages instead of rpe bull💩
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.