Bradley Barbell's Bench PR
For intermediate lifters looking to hit an all-time bench press PR.
Overview
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 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.
Who it's for
Reviews
The volume distribution is good and getting me used to heavier weight, but the accessories seem overly complicated in an attempt to make someone buy premium to swap them or something. a lot of the accessories aren’t feasible in a commercial gym
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.
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
Great for some new accessories that hit spots I had been missing, leading to more strength overall.
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Paused) | 1 | 3 reps | 75%* |
| 1 | 3 reps | 80%* | ||
| 1 | 2 reps | 85%* | ||
| 1 | 1 rep | 88%* | ||
| 1 | 1 rep | 90%* | ||
| 1 | 4–6 reps | 80%* | ||
| 2 | Band Pullapart | 3 | 20 reps | — |
| 3 | Seal Row (Dumbbell) | 3 | 7–11 reps | @8–9 |
| 4 | Seated Y Raise (Cable) | 3 | 7–11 reps | @8–9 |
| Superset | ||||
| 5A | Incline Curl (Dumbbell) | 3 | 7–11 reps | @8–9 |
| 5B | Tricep Katana Extension | 3 | 10–15 reps | @8–9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Calf Raise (Machine) | 3 | 7–11 reps | @8–9 |
| 2 | Squat (Paused) | 3 | 5–9 reps | @8–9 |
| Superset | ||||
| 3A | Lying Leg Curl | 3 | 5–9 reps | @10 |
| 3B | Leg Extension | 3 | 8–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Semisupinated Pull-up (Weighted) | 3 | 5–9 reps | @8–9 |
| 2 | Chest Supported Row (Dumbbell) | 3 | 8–12 reps | @8–9 |
| 3 | Rear Delt Fly (Machine) | 3 | 8–12 reps | @10 |
| Superset | ||||
| 4A | Ab Wheel | 3 | AMRAP | — |
| 4B | Reverse Bicep Curl (EZ Bar) | 3 | 8–12 reps | @8–9 |
| 5 | Incline Curl (Cable) | 3 | 8–12 reps | @8–9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 3 reps | 73% |
| 1 | 2 reps | 83% | ||
| 3 | 2 reps | 90% | ||
| 1 | 5–9 reps | 80% | ||
| 2 | Band Pullapart | 3 | 20 reps | — |
| 3 | Incline Bench Press (Dumbbell) | 3 | 5–9 reps | @8–9 |
| 4 | Single Arm Lateral Raise (Cable) | 3 | 8–12 reps | @10 |
| 5 | Tricep X Pushdown (Cable) | 3 | 8–12 reps | @8–9 |
| 6 | Push Up (Weighted) | 3 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Straight Leg Calf Raise | 3 | 5–9 reps | @8–9 |
| 2 | Safety Bar Rear Foot Elevated Split Squat | 3 | 5–9 reps | @8–9 |
| 3 | Leg Curl | 3 | 7–11 reps | @10 |
| 4 | Seated Calf Raise (Machine) | 3 | 7–11 reps | @8–9 |
| 5 | Leg Extension | 1 | 8+ reps | @8–9 |
| 1 | 8 reps | @8–9 |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
Adam is an experienced strength and conditioning coach and professor. A former D1 football athlete, he served in a variety of strength & conditioning roles at Iowa State University, the University of Texas, and the University of Louisiana-Lafayette before completing his PhD in Exercise Science & Nutrition at North Dakota State University. Adam currently teaches, coaches, and conducts human performance research at Central College. In addition to his education, Adam is a certified strength and conditioning specialist (CSCS) through the National Strength and Conditioning Association (NSCA) and holds his Strength and Conditioning Coach Certified (SCCC) through the Collegiate Strength and Conditioning Coaches Association (CSCCa).
Common questions
Yes, Bradley Barbell's Bench PR is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 6 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
Bradley Barbell's Bench PR is structured around 5 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
Bradley Barbell's Bench PR is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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