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Beginner bench
by Mmm
2 athletes joined
Program Description
Get stronger on bench
Program Overview
Level
Novice, Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
160 minutes
Created
Jun 05, 2024 12:33
Last Edited
Jun 08, 2024 08:49
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Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Paused)
3 Sets
5 Reps
@6
2
Bench Press (Paused)
2 Sets
5 Reps
73%
3
Tricep Rope Push Down (Cable)
1 Set
3 Sets
8 Reps
8 Reps
@10
@8
4
Shoulder Press (Machine)
3 Sets
10 Reps
@8
Day 4
1
Bench Press (Paused)
2 Sets
4 Reps
@6
2
Bench Press (Paused)
2 Sets
4 Reps
75%
3
Incline Bench Press (Dumbbell)
1 Set
3 Sets
8 Reps
8 Reps
@10
@8
4
Tricep Rope Push Down (Cable)
1 Set
3 Sets
10 Reps
10 Reps
@10
@8
5
Lat Pulldown
4 Sets
8 Reps
@10
Day 3
1
Tempo Bench Press
2 Sets
3 Reps
@7
2
Bench Press (Paused)
2 Sets
3 Reps
80%
3
Seated Row (Cable)
3 Sets
10 Reps
@8
Day 1
1
Larsen Press (Barbell)
3 Sets
8 Reps
@6-7
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
3
Seated Row (Cable)
1 Set
3 Sets
8 Reps
8 Reps
@10
@8
4
Lat Pulldown
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
Day 1
1
Larsen Press (Barbell)
3 Sets
8 Reps
@7-8
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
3
Seated Row (Cable)
1 Set
3 Sets
8 Reps
8 Reps
@10
@8
4
Lat Pulldown
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
Day 3
1
Tempo Bench Press
2 Sets
4 Reps
@7
2
Bench Press (Paused)
2 Sets
4 Reps
75%
3
Seated Row (Cable)
3 Sets
10 Reps
@8
Day 4
1
Bench Press (Paused)
2 Sets
3 Reps
@8
2
Bench Press (Paused)
2 Sets
3 Reps
83%
3
Incline Bench Press (Dumbbell)
1 Set
3 Sets
8 Reps
8 Reps
@10
@8
4
Tricep Rope Push Down (Cable)
1 Set
3 Sets
10 Reps
10 Reps
@10
@8
5
Lat Pulldown
4 Sets
8 Reps
@10
Day 2
1
Bench Press (Paused)
3 Sets
4 Reps
@7
2
Bench Press (Paused)
2 Sets
5 Reps
78%
3
Tricep Rope Push Down (Cable)
1 Set
3 Sets
8 Reps
8 Reps
@10
@8
4
Shoulder Press (Machine)
3 Sets
10 Reps
@8
Day 2
1
Bench Press (Paused)
3 Sets
5 Reps
@8
2
Bench Press (Paused)
2 Sets
5 Reps
78%
3
Tricep Rope Push Down (Cable)
1 Set
3 Sets
8 Reps
8 Reps
@10
@8
4
Shoulder Press (Machine)
3 Sets
10 Reps
@8
Day 3
1
Tempo Bench Press
2 Sets
2 Reps
@8
2
Bench Press (Paused)
2 Sets
4 Reps
80%
3
Seated Row (Cable)
4 Sets
10 Reps
@8
Day 4
1
Bench Press (Paused)
3 Sets
3 Reps
@8
2
Bench Press (Paused)
2 Sets
3 Reps
83%
3
Incline Bench Press (Dumbbell)
1 Set
3 Sets
8 Reps
8 Reps
@10
@8
4
Tricep Rope Push Down (Cable)
1 Set
3 Sets
10 Reps
10 Reps
@10
@8
5
Lat Pulldown
4 Sets
8 Reps
@10
Day 1
1
Larsen Press (Barbell)
4 Sets
6 Reps
@8
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
3
Seated Row (Cable)
1 Set
3 Sets
8 Reps
8 Reps
@10
@8
4
Lat Pulldown
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
Day 2
1
Bench Press (Paused)
4 Sets
4 Reps
@6
2
Bench Press (Paused)
2 Sets
4 Reps
75%
3
Tricep Rope Push Down (Cable)
1 Set
3 Sets
8 Reps
8 Reps
@10
@8
4
Shoulder Press (Machine)
3 Sets
10 Reps
@8
Day 3
1
Tempo Bench Press
2 Sets
2 Reps
@8
2
Bench Press (Paused)
2 Sets
4 Reps
80%
3
Seated Row (Cable)
4 Sets
10 Reps
@8
Day 4
1
Bench Press (Paused)
3 Sets
4 Reps
@7
2
Bench Press (Paused)
2 Sets
4 Reps
78%
3
Incline Bench Press (Dumbbell)
1 Set
3 Sets
8 Reps
8 Reps
@10
@8
4
Tricep Rope Push Down (Cable)
1 Set
3 Sets
10 Reps
10 Reps
@10
@8
5
Lat Pulldown
4 Sets
8 Reps
@10
Day 1
1
Larsen Press (Barbell)
4 Sets
6 Reps
@9
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
3
Seated Row (Cable)
1 Set
3 Sets
8 Reps
8 Reps
@10
@8
4
Lat Pulldown
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
Day 2
1
Bench Press (Paused)
4 Sets
5 Reps
@7
2
Bench Press (Paused)
2 Sets
5 Reps
75%
3
Tricep Rope Push Down (Cable)
1 Set
3 Sets
8 Reps
8 Reps
@10
@8
4
Shoulder Press (Machine)
3 Sets
10 Reps
@7
Day 3
1
Tempo Bench Press
2 Sets
2 Reps
@7
2
Bench Press (Paused)
2 Sets
4 Reps
78%
3
Seated Row (Cable)
4 Sets
10 Reps
@8
Day 4
1
Bench Press (Paused)
1 Set
1 Reps
@9
2
Bench Press (Paused)
3 Sets
3 Reps
80%
3
Incline Bench Press (Dumbbell)
1 Set
3 Sets
8 Reps
8 Reps
@10
@8
4
Tricep Rope Push Down (Cable)
1 Set
3 Sets
10 Reps
10 Reps
@10
@8
5
Lat Pulldown
4 Sets
8 Reps
@10
Day 1
1
Larsen Press (Barbell)
4 Sets
6 Reps
@6
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
3
Seated Row (Cable)
1 Set
3 Sets
8 Reps
8 Reps
@10
@8
4
Lat Pulldown
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
Day 2
1
Bench Press (Paused)
2 Sets
3 Reps
73%
2
Bench Press (Paused)
1 Set
5 Reps
75%
3
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
@6
4
Shoulder Press (Machine)
3 Sets
8 Reps
@6
Day 3
1
Tempo Bench Press
2 Sets
3 Reps
78%
2
Bench Press (Paused)
1 Set
4 Reps
75%
3
Seated Row (Cable)
2 Sets
10 Reps
@6
Day 4
1
Bench Press (Paused)
1 Set
3 Reps
78%
2
Bench Press (Paused)
2 Sets
3 Reps
75%
3
Incline Bench Press (Dumbbell)
1 Set
3 Sets
8 Reps
8 Reps
@10
@8
4
Tricep Rope Push Down (Cable)
1 Set
3 Sets
10 Reps
10 Reps
@10
@8
5
Lat Pulldown
4 Sets
8 Reps
@10
Day 1
1
Larsen Press (Barbell)
3 Sets
4 Reps
@6
2
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
@7
3
Seated Row (Cable)
2 Sets
8 Reps
@7
4
Lat Pulldown
2 Sets
8 Reps
@7
Day 3
1
Tempo Bench Press
2 Sets
3 Reps
@7
2
Bench Press (Paused)
2 Sets
3 Reps
75%
3
Seated Row (Cable)
3 Sets
10 Reps
@8
Day 4
1
Bench Press (Paused)
2 Sets
3 Reps
@7
2
Bench Press (Paused)
2 Sets
3 Reps
80%
3
Incline Bench Press (Dumbbell)
1 Set
3 Sets
8 Reps
8 Reps
@10
@8
4
Tricep Rope Push Down (Cable)
1 Set
3 Sets
10 Reps
10 Reps
@10
@8
5
Lat Pulldown
4 Sets
8 Reps
@10
Day 2
1
Bench Press (Paused)
3 Sets
4 Reps
@6
2
Bench Press (Paused)
2 Sets
4 Reps
75%
3
Tricep Rope Push Down (Cable)
1 Set
3 Sets
8 Reps
8 Reps
@10
@8
4
Shoulder Press (Machine)
1 Set
2 Sets
10 Reps
10 Reps
@10
@8
Day 1
1
Larsen Press (Barbell)
3 Sets
8 Reps
@6
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
3
Seated Row (Cable)
1 Set
3 Sets
8 Reps
8 Reps
@10
@8
4
Lat Pulldown
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
Day 2
1
Bench Press (Paused)
3 Sets
4 Reps
@8
2
Bench Press (Paused)
2 Sets
5 Reps
80%
3
Tricep Rope Push Down (Cable)
1 Set
3 Sets
8 Reps
8 Reps
@10
@8
4
Shoulder Press (Machine)
3 Sets
10 Reps
@8
Day 3
1
Tempo Bench Press
3 Sets
4 Reps
@6-7
2
Bench Press (Paused)
2 Sets
4 Reps
71%
3
Seated Row (Cable)
3 Sets
10 Reps
@8
Day 4
1
Bench Press (Paused)
3 Sets
3 Reps
@7
2
Bench Press (Paused)
2 Sets
3 Reps
80%
3
Incline Bench Press (Dumbbell)
1 Set
3 Sets
8 Reps
8 Reps
@10
@8
4
Tricep Rope Push Down (Cable)
1 Set
3 Sets
10 Reps
10 Reps
@10
@8
5
Lat Pulldown
4 Sets
8 Reps
@10
Day 1
1
Larsen Press (Barbell)
3 Sets
8 Reps
@7
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
3
Seated Row (Cable)
1 Set
3 Sets
8 Reps
8 Reps
@10
@8
4
Lat Pulldown
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
Day 3
1
Tempo Bench Press
2 Sets
2 Reps
@7
2
Bench Press (Paused)
2 Sets
4 Reps
78%
3
Seated Row (Cable)
3 Sets
10 Reps
@8
Day 4
1
Bench Press (Paused)
3 Sets
3 Reps
@8
2
Bench Press (Paused)
2 Sets
3 Reps
83%
3
Incline Bench Press (Dumbbell)
1 Set
3 Sets
8 Reps
8 Reps
@10
@8
4
Tricep Rope Push Down (Cable)
1 Set
3 Sets
10 Reps
10 Reps
@10
@8
5
Lat Pulldown
4 Sets
8 Reps
@10
Day 1
1
Larsen Press (Barbell)
3 Sets
6 Reps
@7
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
3
Seated Row (Cable)
1 Set
3 Sets
8 Reps
8 Reps
@10
@8
4
Lat Pulldown
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
Day 2
1
Bench Press (Paused)
3 Sets
5 Reps
@8
2
Bench Press (Paused)
3 Sets
5 Reps
75%
3
Tricep Rope Push Down (Cable)
1 Set
3 Sets
8 Reps
8 Reps
@10
@8
4
Shoulder Press (Machine)
3 Sets
10 Reps
@8
Day 1
1
Larsen Press (Barbell)
3 Sets
6 Reps
@8
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
3
Seated Row (Cable)
1 Set
3 Sets
8 Reps
8 Reps
@10
@8
4
Lat Pulldown
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
Day 2
1
Bench Press (Paused)
3 Sets
5 Reps
@8
2
Bench Press (Paused)
3 Sets
5 Reps
78%
3
Tricep Rope Push Down (Cable)
1 Set
3 Sets
8 Reps
8 Reps
@10
@8
4
Shoulder Press (Machine)
3 Sets
10 Reps
@8
Day 3
1
Tempo Bench Press
2 Sets
2 Reps
@8
2
Bench Press (Paused)
3 Sets
4 Reps
80%
3
Seated Row (Cable)
3 Sets
10 Reps
@8
Day 4
1
Bench Press (Paused)
3 Sets
3 Reps
@8
2
Bench Press (Paused)
3 Sets
3 Reps
83%
3
Incline Bench Press (Dumbbell)
1 Set
3 Sets
8 Reps
8 Reps
@10
@8
4
Tricep Rope Push Down (Cable)
1 Set
3 Sets
10 Reps
10 Reps
@10
@8
5
Lat Pulldown
4 Sets
8 Reps
@10
Day 1
1
Larsen Press (Barbell)
3 Sets
6 Reps
@7
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
3
Seated Row (Cable)
1 Set
3 Sets
8 Reps
8 Reps
@10
@8
4
Lat Pulldown
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
Day 2
1
Bench Press (Paused)
3 Sets
4 Reps
@7
2
Bench Press (Paused)
3 Sets
4 Reps
78%
3
Tricep Rope Push Down (Cable)
1 Set
3 Sets
8 Reps
8 Reps
@10
@8
4
Shoulder Press (Machine)
3 Sets
10 Reps
@8
Day 3
1
Tempo Bench Press
2 Sets
2 Reps
@6
2
Bench Press (Paused)
2 Sets
4 Reps
75%
3
Seated Row (Cable)
3 Sets
10 Reps
@8
Day 4
1
Bench Press (Paused)
1 Set
1 Reps
@9
2
Bench Press (Paused)
3 Sets
3 Reps
85%
3
Incline Bench Press (Dumbbell)
1 Set
3 Sets
8 Reps
8 Reps
@10
@8
4
Tricep Rope Push Down (Cable)
1 Set
3 Sets
10 Reps
10 Reps
@10
@8
5
Lat Pulldown
4 Sets
8 Reps
@10
Day 1
1
Larsen Press (Barbell)
3 Sets
4 Reps
75%
2
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
@7
3
Seated Row (Cable)
2 Sets
8 Reps
@7
4
Lat Pulldown
2 Sets
8 Reps
@7
Day 2
1
Bench Press (Paused)
3 Sets
3 Reps
75%
2
Tricep Rope Push Down (Cable)
1 Set
3 Sets
8 Reps
8 Reps
@10
@8
3
Shoulder Press (Machine)
3 Sets
10 Reps
@8
Day 3
1
Tempo Bench Press
2 Sets
2 Reps
70%
2
Bench Press (Paused)
1 Set
4 Reps
75%
3
Seated Row (Cable)
2 Sets
10 Reps
@7
Day 4
1
Bench Press (Paused)
2 Sets
3 Reps
@6
2
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
@6
3
Tricep Rope Push Down (Cable)
2 Sets
10 Reps
@6
4
Lat Pulldown
2 Sets
8 Reps
@6