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Gillingham 12 week bench

by Rigg M.
32 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 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!
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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)
1
3
1 reps
5 reps
90%
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
1 reps
3 reps
92%
82%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
1 reps
3 reps
95%
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
1 reps
3 reps
97%
87%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
1 reps
3 reps
92%
83%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
1 reps
3 reps
95%
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
1 reps
3 reps
97%
87%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
1 reps
3 reps
100%
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
5 reps
95%
82%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
1 reps
3 reps
97%
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5
1 reps
3 reps
100%
88%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Bench Press (Barbell)
3
3 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
67%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
73%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
78%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
60%
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%