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Bench by Kofi with higher volume
by Kofi A.
2 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
May 07, 2024 02:32
Last Edited
Jun 08, 2024 10:55
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Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
2 Sets
3 Reps
3 Reps
@8
@7
2
Incline Bench Press (Barbell)
2 Sets
8 Reps
@10
Day 2
1
Bench Press (Close Grip)
4 Sets
6 Reps
@7
2
Larsen Press (Barbell)
3 Sets
5 Reps
@7
Day 3
1
Bench Press (Paused)
4 Sets
4 Reps
@8
2
Bench Press (Paused)
3 Sets
5 Reps
65%
Day 2
1
Bench Press (Close Grip)
4 Sets
6 Reps
@7
2
Larsen Press (Barbell)
3 Sets
5 Reps
@7
Day 3
1
Bench Press (Paused)
4 Sets
4 Reps
@8
2
Bench Press (Paused)
3 Sets
5 Reps
65%
Day 1
1
Bench Press (Barbell)
3 Sets
2 Sets
2 Reps
5 Reps
@8
@7
2
Incline Bench Press (Barbell)
2 Sets
8 Reps
@10
Day 2
1
Bench Press (Close Grip)
4 Sets
6 Reps
@7
2
Larsen Press (Barbell)
3 Sets
5 Reps
@7
Day 3
1
Bench Press (Paused)
4 Sets
4 Reps
@8
2
Bench Press (Paused)
3 Sets
5 Reps
65%
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
1 Reps
5 Reps
@8
@7
2
Incline Bench Press (Barbell)
2 Sets
8 Reps
@10
Day 2
1
Bench Press (Close Grip)
4 Sets
6 Reps
@7
2
Larsen Press (Barbell)
3 Sets
5 Reps
@7
Day 3
1
Bench Press (Paused)
4 Sets
4 Reps
@8
2
Bench Press (Paused)
3 Sets
5 Reps
65%
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
1 Reps
3 Reps
@8
@8
2
Incline Bench Press (Barbell)
2 Sets
8 Reps
@10