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Bradley Barbell's Bench PR
1,139 athletes joined
For intermediate lifters looking to hit an all-time bench press PR.
4.18
(144 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
down_app
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
1
3 Reps
3 Reps
2 Reps
1 Reps
1 Reps
4-6 Reps
75%*
80%*
85%*
88%*
90%*
80%*
2
Band Pullapart
3
20 Reps
3
Seal Row (Dumbbell)
3
7-11 Reps
RPE 8-9
4
Seated Y Raise (Cable)
3
7-11 Reps
RPE 8-9
5A
Incline Curl (Dumbbell)
3
7-11 Reps
RPE 8-9
5B
Tricep Katana Extension
3
10-15 Reps
RPE 8-9
* 1RM of Bench Press (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
1
3 Reps
2 Reps
1 Reps
1 Reps
1 Reps
4-6 Reps
75%*
80%*
85%*
90%*
92%*
80%*
2
Band Pullapart
3
20 Reps
3
Seal Row (Dumbbell)
3
7-11 Reps
RPE 9-10
4
Seated Y Raise (Cable)
3
7-11 Reps
RPE 9-10
5A
Incline Curl (Dumbbell)
3
7-11 Reps
RPE 9-10
5B
Tricep Katana Extension
3
10-15 Reps
RPE 9-10
* 1RM of Bench Press (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
1
3 Reps
2 Reps
1 Reps
1 Reps
1 Reps
1 Reps
70%*
75%*
80%*
85%*
90%*
95%*
2
Band Pullapart
3
20 Reps
3
Seal Row (Dumbbell)
2
7-11 Reps
RPE 7-8
4
Seated Y Raise (Cable)
2
7-11 Reps
RPE 7-8
5A
Incline Curl (Dumbbell)
2
7-11 Reps
RPE 7-8
5B
Tricep Katana Extension
2
10-15 Reps
RPE 7-8
* 1RM of Bench Press (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
1
1
2 Reps
1 Reps
2 Reps
2 Reps
5-9 Reps
75%*
82%*
90%*
93%*
80%*
2
Band Pullapart
3
20 Reps
3
Seal Row (Dumbbell)
3
5-9 Reps
RPE 9
4
Seated Y Raise (Cable)
3
5-9 Reps
RPE 9
5A
Incline Curl (Dumbbell)
3
5-9 Reps
RPE 9
5B
Tricep Katana Extension
3
8-12 Reps
RPE 9
* 1RM of Bench Press (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3
1
3 Reps
2 Reps
2 Reps
5-9 Reps
75%*
82%*
93%*
80%*
2
Band Pullapart
3
20 Reps
3
Seal Row (Dumbbell)
3
5-9 Reps
RPE 10
4
Seated Y Raise (Cable)
3
5-9 Reps
RPE 10
5A
Incline Curl (Dumbbell)
3
5-9 Reps
RPE 10
5B
Tricep Katana Extension
3
8-12 Reps
RPE 10
* 1RM of Bench Press (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
3 Reps
2 Reps
2 Reps
72%*
80%*
90%*
2
Band Pullapart
3
20 Reps
3
Seal Row (Dumbbell)
2
5-9 Reps
RPE 7-8
4
Seated Y Raise (Cable)
2
5-9 Reps
RPE 7-8
5A
Incline Curl (Dumbbell)
2
5-9 Reps
RPE 7-8
5B
Tricep Katana Extension
2
8-12 Reps
RPE 7-8
* 1RM of Bench Press (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise (Machine)
3
7-11 Reps
RPE 8-9
2
Squat (Paused)
3
5-9 Reps
RPE 8-9
3A
Lying Leg Curl
3
5-9 Reps
RPE 10
3B
Leg Extension
3
8-12 Reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise (Machine)
3
7-11 Reps
RPE 9-10
2
Squat (Paused)
3
5-9 Reps
RPE 9-10
3A
Lying Leg Curl
3
5-9 Reps
RPE 10
3B
Leg Extension
3
8-12 Reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise (Machine)
2
7-11 Reps
RPE 7-8
2
Squat (Paused)
2
5-9 Reps
RPE 7-8
3A
Lying Leg Curl
2
5-9 Reps
RPE 10
3B
Leg Extension
2
8-12 Reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise (Machine)
3
5-9 Reps
RPE 9
2
Squat (Paused)
3
4-8 Reps
RPE 9
3A
Lying Leg Curl
3
5-9 Reps
RPE 10
3B
Leg Extension
3
6-10 Reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise (Machine)
3
5-9 Reps
RPE 10
2
Squat (Paused)
3
4-8 Reps
RPE 10
3A
Lying Leg Curl
3
5-9 Reps
RPE 10
3B
Leg Extension
3
6-10 Reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise (Machine)
2
5-9 Reps
RPE 7-8
2
Squat (Paused)
2
4-8 Reps
RPE 7-8
3A
Lying Leg Curl
2
5-9 Reps
RPE 10
3B
Leg Extension
2
6-10 Reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Semisupinated Pull-up (Weighted)
3
5-9 Reps
RPE 8-9
2
Chest Supported Row (Dumbbell)
3
8-12 Reps
RPE 8-9
3
Rear Delt Fly (Machine)
3
8-12 Reps
RPE 10
4A
Ab Wheel
3
AMRAP
4B
Reverse Bicep Curl (EZ Bar)
3
8-12 Reps
RPE 8-9
5
Incline Curl (Cable)
3
8-12 Reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Semisupinated Pull-up (Weighted)
3
5-9 Reps
RPE 9-10
2
Chest Supported Row (Dumbbell)
3
8-12 Reps
RPE 9-10
3
Rear Delt Fly (Machine)
3
8-12 Reps
RPE 10
4A
Ab Wheel
3
AMRAP
4B
Reverse Bicep Curl (EZ Bar)
3
8-12 Reps
RPE 9-10
5
Incline Curl (Cable)
3
8-12 Reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Semisupinated Pull-up (Weighted)
2
5-9 Reps
RPE 7-8
2
Chest Supported Row (Dumbbell)
2
8-12 Reps
RPE 7-8
3
Rear Delt Fly (Machine)
2
8-12 Reps
RPE 10
4A
Ab Wheel
2
AMRAP
4B
Reverse Bicep Curl (EZ Bar)
2
8-12 Reps
RPE 7-8
5
Incline Curl (Cable)
2
8-12 Reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Semisupinated Pull-up (Weighted)
3
5-9 Reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
6-10 Reps
RPE 9
3
Rear Delt Fly (Machine)
3
6-10 Reps
RPE 10
4A
Ab Wheel
3
AMRAP
4B
Reverse Bicep Curl (EZ Bar)
3
6-10 Reps
RPE 9
5
Incline Curl (Cable)
3
6-10 Reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Semisupinated Pull-up (Weighted)
3
5-9 Reps
RPE 10
2
Chest Supported Row (Dumbbell)
3
6-10 Reps
RPE 10
3
Rear Delt Fly (Machine)
3
6-10 Reps
RPE 10
4A
Ab Wheel
3
AMRAP
4B
Reverse Bicep Curl (EZ Bar)
3
6-10 Reps
RPE 10
5
Incline Curl (Cable)
3
6-10 Reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Semisupinated Pull-up (Weighted)
2
5-9 Reps
RPE 7-8
2
Chest Supported Row (Dumbbell)
2
6-10 Reps
RPE 7-8
3
Rear Delt Fly (Machine)
2
6-10 Reps
RPE 10
4A
Ab Wheel
2
AMRAP
4B
Reverse Bicep Curl (EZ Bar)
2
6-10 Reps
RPE 7-8
5
Incline Curl (Cable)
2
6-10 Reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1
3 Reps
2 Reps
2 Reps
5-9 Reps
73%
83%
90%
80%
2
Band Pullapart
3
20 Reps
3
Incline Bench Press (Dumbbell)
3
5-9 Reps
RPE 8-9
4
Single Arm Lateral Raise (Cable)
3
8-12 Reps
RPE 10
5
Tricep X Pushdown (Cable)
3
8-12 Reps
RPE 8-9
6
Push Up (Weighted)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1
3 Reps
2 Reps
2 Reps
5-9 Reps
75%
83%
92%
80%
2
Band Pullapart
3
20 Reps
3
Incline Bench Press (Dumbbell)
3
5-9 Reps
RPE 9-10
4
Single Arm Lateral Raise (Cable)
3
8-12 Reps
RPE 10
5
Tricep X Pushdown (Cable)
3
8-12 Reps
RPE 9-10
6
Push Up (Weighted)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
3 Reps
2 Reps
2 Reps
73%
78%
88%
2
Band Pullapart
2
20 Reps
3
Incline Bench Press (Dumbbell)
2
5-9 Reps
RPE 7-8
4
Single Arm Lateral Raise (Cable)
2
8-12 Reps
RPE 10
5
Tricep X Pushdown (Cable)
2
8-12 Reps
RPE 7-8
6
Push Up (Weighted)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
3 Reps
2 Reps
2 Reps
1 Reps
1 Reps
5-9 Reps
75%
85%
91%
95%
97%
80%
2
Band Pullapart
3
20 Reps
3
Incline Bench Press (Dumbbell)
3
5-9 Reps
RPE 9
4
Single Arm Lateral Raise (Cable)
3
6-10 Reps
RPE 10
5
Tricep X Pushdown (Cable)
3
6-10 Reps
RPE 9
6
Push Up (Weighted)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
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
75%
85%
93%
95%
97%
99%
80%
2
Band Pullapart
3
20 Reps
3
Incline Bench Press (Dumbbell)
3
5-9 Reps
RPE 10
4
Single Arm Lateral Raise (Cable)
3
6-10 Reps
RPE 10
5
Tricep X Pushdown (Cable)
3
6-10 Reps
RPE 10
6
Push Up (Weighted)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
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
82%
90%
95%
100%
103%
105%
108%
110%
2
Band Pullapart
2
20 Reps
3
Incline Bench Press (Dumbbell)
2
5-9 Reps
RPE 7-8
4
Single Arm Lateral Raise (Cable)
2
6-10 Reps
RPE 10
5
Tricep X Pushdown (Cable)
2
6-10 Reps
RPE 7-8
6
Push Up (Weighted)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
3
5-9 Reps
RPE 8-9
2
Safety Bar Rear Foot Elevated Split Squat
3
5-9 Reps
RPE 8-9
3
Leg Curl
3
7-11 Reps
RPE 10
4
Seated Calf Raise (Machine)
3
7-11 Reps
RPE 8-9
5
Leg Extension
1
1
8+ Reps
8 Reps
RPE 8-9
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
3
5-9 Reps
RPE 9-10
2
Safety Bar Rear Foot Elevated Split Squat
3
5-9 Reps
RPE 9-10
3
Leg Curl
3
7-11 Reps
RPE 10
4
Seated Calf Raise (Machine)
3
7-11 Reps
RPE 9-10
5
Leg Extension
1
1
8+ Reps
8 Reps
RPE 9-10
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
5-9 Reps
RPE 7-8
2
Safety Bar Rear Foot Elevated Split Squat
2
5-9 Reps
RPE 7-8
3
Leg Curl
2
7-11 Reps
RPE 10
4
Seated Calf Raise (Machine)
2
7-11 Reps
RPE 7-8
5
Leg Extension
1
8+ Reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
3
5-9 Reps
RPE 9
2
Safety Bar Rear Foot Elevated Split Squat
3
5-9 Reps
RPE 9
3
Leg Curl
3
5-9 Reps
RPE 10
4
Seated Calf Raise (Machine)
3
5-9 Reps
RPE 9
5
Leg Extension
1
1
8+ Reps
8 Reps
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
3
5-9 Reps
RPE 10
2
Safety Bar Rear Foot Elevated Split Squat
3
5-9 Reps
RPE 10
3
Leg Curl
3
5-9 Reps
RPE 10
4
Seated Calf Raise (Machine)
3
5-9 Reps
RPE 10
5
Leg Extension
1
1
8+ Reps
8 Reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
3
5-9 Reps
RPE 7-8
2
Safety Bar Rear Foot Elevated Split Squat
3
5-9 Reps
RPE 7-8
3
Leg Curl
3
5-9 Reps
RPE 10
4
Seated Calf Raise (Machine)
3
5-9 Reps
RPE 7-8
5
Leg Extension
1
1
8+ Reps
8 Reps
RPE 7-8
RPE 7-8
What People Are Saying(144 ratings)
Only ratings with written feedback are displayed here.
4.18/ 5
Grant L.Age 16, Man
a month ago
5 weeks complete
1 year of prior experience
Less than expected strength gains
As expected muscle gains
Marginal modifications
Pretty much done with the program now only brought my bench from 190-200. There are some factors that probably lowered it. Definitely did gain a decent bit of strength from the program. Wish there was more bench frequency at least 3-4 times per week instead of 2. Although this is a bench focused program it would be nice to have deadlift and the leg days are kinda lacking.
SynkkisAge 33, Man
a month ago
6 weeks complete
1 year of prior experience
Less than expected strength gains
More than expected muscle gains
Marginal modifications
85kg to 90kg. I am dissapointed. Working weights for leg extension grew from 70 to 105 though lol. Also got a PR on chinups. Bench progress wasn’t any better than on any other non bench focused peaking program.

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.