Program Description
Build 1 rm on bench at a 2x a week bench frequency
Program Overview
- LevelNovice, Intermediate, Beginner
- GoalPowerlifting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedJun 15, 2024 05:28
- Last EditedJul 06, 2025 07:31
Summary
Unleash your strength with the Gillingham 12 Week Bench program, designed for serious lifters looking to elevate their bench press game. Committing just two days a week, you'll focus on progressive overload with an emphasis on the barbell bench press, targeting your chest, triceps, and front delts. Each week ramps up intensity, ensuring you build both power and endurance. Perfect for those with a garage gym setup, this program will transform your upper body strength and boost your confidence under the bar. Get ready to push your limits!