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Bench by Kofi
by Kofi A.
3 athletes joined
Program Description
Bench PR’s
Program Overview
Level
Beginner
Goal
Powerlifting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
50 minutes
Created
Mar 28, 2024 06:50
Last Edited
Jun 08, 2024 11:40
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Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
3 Reps
@8
2
Incline Bench Press (Barbell)
2 Sets
8 Reps
@10
Day 2
1
Bench Press (Close Grip)
3 Sets
6 Reps
@7
2
Larsen Press (Barbell)
2 Sets
4 Reps
@7
Day 3
1
Bench Press (Paused)
3 Sets
4 Reps
@8
2
Bench Press (Paused)
2 Sets
5 Reps
65%
Day 2
1
Bench Press (Close Grip)
3 Sets
6 Reps
@7
2
Larsen Press (Barbell)
2 Sets
4 Reps
@7
Day 3
1
Bench Press (Paused)
3 Sets
4 Reps
@8
2
Bench Press (Paused)
2 Sets
5 Reps
65%
Day 1
1
Bench Press (Barbell)
3 Sets
2 Reps
@8
2
Incline Bench Press (Barbell)
2 Sets
8 Reps
@10
Day 2
1
Bench Press (Close Grip)
3 Sets
6 Reps
@7
2
Larsen Press (Barbell)
2 Sets
4 Reps
@7
Day 3
1
Bench Press (Paused)
3 Sets
4 Reps
@8
2
Bench Press (Paused)
2 Sets
5 Reps
65%
Day 1
1
Bench Press (Barbell)
3 Sets
1 Reps
@8
2
Incline Bench Press (Barbell)
2 Sets
8 Reps
@10
Day 2
1
Bench Press (Close Grip)
3 Sets
6 Reps
@7
2
Larsen Press (Barbell)
2 Sets
4 Reps
@7
Day 3
1
Bench Press (Paused)
3 Sets
4 Reps
@8
2
Bench Press (Paused)
2 Sets
5 Reps
65%
Day 1
1
Bench Press (Barbell)
1 Set
1 Reps
@8
2
Bench Press (Barbell)
3 Sets
5 Reps
75%
3
Incline Bench Press (Barbell)
2 Sets
8 Reps
@10