Gillingham 12 week bench

by Rigg M.

8 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
Oct 08, 2024 06:10

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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

3

1 reps

5 reps

90%

80%

Day 1

1

Bench Press (Barbell)

1

5

1 reps

3 reps

92%

82%

Day 1

1

Bench Press (Barbell)

1

5

1 reps

3 reps

95%

85%

Day 1

1

Bench Press (Barbell)

1

5

1 reps

3 reps

97%

87%

Day 1

1

Bench Press (Barbell)

1

5

1 reps

3 reps

92%

83%

Day 1

1

Bench Press (Barbell)

1

5

1 reps

3 reps

95%

85%

Day 1

1

Bench Press (Barbell)

1

5

1 reps

3 reps

97%

87%

Day 1

1

Bench Press (Barbell)

1

5

1 reps

3 reps

100%

90%

Day 1

1

Bench Press (Barbell)

1

3

1 reps

5 reps

95%

82%

Day 1

1

Bench Press (Barbell)

1

5

1 reps

3 reps

97%

85%

Day 1

1

Bench Press (Barbell)

1

5

1 reps

3 reps

100%

88%

Day 1

1

Bench Press (Barbell)

1

1 reps

RPE 10

2

Bench Press (Barbell)

3

3 reps

90%

Day 2

1

Bench Press (Barbell)

2

8 reps

60%

Day 2

1

Bench Press (Barbell)

8

3 reps

60%

Day 2

1

Bench Press (Barbell)

2

8 reps

67%

Day 2

1

Bench Press (Barbell)

8

3 reps

60%

Day 2

1

Bench Press (Barbell)

2

8 reps

70%

Day 2

1

Bench Press (Barbell)

8

3 reps

60%

Day 2

1

Bench Press (Barbell)

2

8 reps

73%

Day 2

1

Bench Press (Barbell)

8

3 reps

60%

Day 2

1

Bench Press (Barbell)

2

8 reps

75%

Day 2

1

Bench Press (Barbell)

8

3 reps

60%

Day 2

1

Bench Press (Barbell)

2

8 reps

78%

Day 2

1

Bench Press (Barbell)

8

3 reps

60%

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%