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Gillingham 12 week bench
by Rigg M.
5 athletes joined
Program Description
Build 1 rm on bench at a 2x a week bench frequency
Program Overview
Level
Novice, Intermediate, Beginner
Goal
Powerlifting
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
40 minutes
Created
Jun 15, 2024 05:28
Last Edited
Jul 05, 2024 10:58
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Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
90%
80%
Day 2
1
Bench Press (Barbell)
2 Sets
8 Reps
60%