12 week twice a week bench press program where (1)

by Mark maynard

Program Description

Increase bench

Program Overview

Level
Novice, Intermediate
Goal
Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
40 minutes
Created
Jan 02, 2025 09:48
Last Edited
Mar 02, 2026 03:09

Muscle Engagement

Front

Back

MuscleSet

Chest

50%

Triceps

30%

Front Delts

20%

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9

WEEK 10

WEEK 11

WEEK 12

Day 1

1

Bench Press (Barbell)

1

4

3 reps

6 reps

85%

72%

2

Spoto Press

3

5 reps

65%

Day 1

1

Bench Press (Barbell)

1

4

3 reps

6 reps

87%

74%

2

Spoto Press

3

5 reps

65%

Day 1

1

Bench Press (Barbell)

1

4

3 reps

6 reps

90%

74%

2

Spoto Press

3

5 reps

65%

Day 1

1

Bench Press (Barbell)

1

4

3 reps

6 reps

92%

76%

2

Spoto Press

3

5 reps

65%

Day 1

1

Bench Press (Barbell)

1

4

2 reps

4 reps

90%

75%

2

Spoto Press

4

4 reps

70%

Day 1

1

Bench Press (Barbell)

1

4

2 reps

4 reps

91%

77%

2

Spoto Press

4

4 reps

72%

Day 1

1

Bench Press (Barbell)

1

4

2 reps

4 reps

92%

78%

2

Spoto Press

4

4 reps

74%

Day 1

1

Bench Press (Barbell)

1

4

2 reps

4 reps

94%

80%

2

Spoto Press

4

4 reps

75%

Day 1

1

Bench Press (Barbell)

1

1 reps

RPE 9

2

Bench Press (Barbell)

3

3 reps

82%

3

Spoto Press

3

3 reps

75%

Day 1

1

Bench Press (Barbell)

1

1 reps

RPE 9.5

2

Bench Press (Barbell)

3

3 reps

85%

3

Spoto Press

3

3 reps

75%

Day 1

1

Bench Press (Barbell)

1

2

1 reps

3 reps

85%

70%

Day 1

1

Bench Press (Barbell)

1

1 reps

RPE 9.5-10

Day 2

1

Bench Press (Barbell)

4

5 reps

75%

Day 2

1

Bench Press (Barbell)

4

5 reps

75%

Day 2

1

Bench Press (Barbell)

4

5 reps

77%

Day 2

1

Bench Press (Barbell)

4

5 reps

77%

Day 2

1

Bench Press (Barbell)

5

4 reps

80%

2

Bench Press (Close Grip)

3

5 reps

75%

Day 2

1

Bench Press (Barbell)

5

4 reps

82%

2

Bench Press (Close Grip)

3

5 reps

76%

Day 2

1

Bench Press (Barbell)

5

4 reps

85%

2

Bench Press (Close Grip)

3

5 reps

77%

Day 2

1

Bench Press (Barbell)

5

4 reps

88%

2

Bench Press (Close Grip)

3

5 reps

79%

Day 2

1

Bench Press (Barbell)

4

3 reps

85%

2

Bench Press (Close Grip)

2

3 reps

75%

Day 2

1

Bench Press (Barbell)

4

3 reps

85%

2

Bench Press (Close Grip)

2

3 reps

75%

Day 2

1

Bench Press (Barbell)

3

3 reps

75%

2

Bench Press (Close Grip)

2

3 reps

70%

Day 2

1

Bench Press (Barbell)

4 Sets

5 Reps

75%

Day 1

1

Bench Press (Barbell)

1 Set

4 Sets

3 Reps

6 Reps

85%

72%

2

Spoto Press

3 Sets

5 Reps

65%