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Block Periodization - AR: Bench Phase 1

by Ryan deBrigard
4 athletes joined

Program Description

Building strength by moving through higher rep ranges to lower, through autoregulation. Reverse Rep Ranges for main lifts - start with a weight that you can hit the max reps across. Increase weight until you can't hit the minimum reps for any one set. Then move on to the next phase. The phases are all their own separate programs in the app so that you can progress on them individually.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 20, 2024 08:55
  • Last Edited
    Jun 18, 2025 09:33

Summary

Unlock your strength potential with the Block Periodization - AR: Bench Phase 1 program. Over the course of 12 weeks, you'll focus on building your bench press prowess with targeted workouts just once a week. Each session emphasizes key lifts like the Barbell Bench Press and Overhead Press, utilizing a structured rep range to maximize muscle growth and strength. Designed for those with a garage gym setup, this program will keep you motivated and on track to hit new personal records. Get ready to elevate your lifting game!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
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
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 6-8
2
Bench Press (Wide Grip)
3
10-12 reps
RPE 6-8
3
Overhead Press (Barbell)
3
10-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 6-8
2
Bench Press (Wide Grip)
3
10-12 reps
RPE 6-8
3
Overhead Press (Barbell)
3
10-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 6-8
2
Bench Press (Wide Grip)
3
10-12 reps
RPE 6-8
3
Overhead Press (Barbell)
3
10-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 6-8
2
Bench Press (Wide Grip)
3
10-12 reps
RPE 6-8
3
Overhead Press (Barbell)
3
10-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 6-8
2
Bench Press (Wide Grip)
3
10-12 reps
RPE 6-8
3
Overhead Press (Barbell)
3
10-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 6-8
2
Bench Press (Wide Grip)
3
10-12 reps
RPE 6-8
3
Overhead Press (Barbell)
3
10-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 6-8
2
Bench Press (Wide Grip)
3
10-12 reps
RPE 6-8
3
Overhead Press (Barbell)
3
10-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 6-8
2
Bench Press (Wide Grip)
3
10-12 reps
RPE 6-8
3
Overhead Press (Barbell)
3
10-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 6-8
2
Bench Press (Wide Grip)
3
10-12 reps
RPE 6-8
3
Overhead Press (Barbell)
3
10-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 6-8
2
Bench Press (Wide Grip)
3
10-12 reps
RPE 6-8
3
Overhead Press (Barbell)
3
10-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 6-8
2
Bench Press (Wide Grip)
3
10-12 reps
RPE 6-8
3
Overhead Press (Barbell)
3
10-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 6-8
2
Bench Press (Wide Grip)
3
10-12 reps
RPE 6-8
3
Overhead Press (Barbell)
3
10-12 reps
RPE 6-8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10-12 Reps
@6-8
2
Bench Press (Wide Grip)
3 Sets
10-12 Reps
@6-8
3
Overhead Press (Barbell)
3 Sets
10-12 Reps
@6-8