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Bench Only Mayhem
by jaazib
26 athletes joined
Program Description
Bench lol
Program Overview
Level
Intermediate
Goal
Powerlifting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
70 minutes
Created
Jan 31, 2024 06:27
Last Edited
Jun 15, 2024 06:14
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Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
2 Sets
3 Sets
1 Set
10 Reps
10 Reps
5 Reps
3 Reps
1 Reps
1 Reps
33%
56%
79%
86%
91%
96%
2
Pull-Up (Bodyweight)
3 Sets
12 Reps
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
2 Sets
3 Sets
1 Set
10 Reps
10 Reps
5 Reps
3 Reps
1 Reps
1 Reps
33%
56%
79%
86%
91%
96%
2
Pull-Up (Bodyweight)
3 Sets
12 Reps
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Sets
1 Set
1 Set
1 Set
10 Reps
10 Reps
5 Reps
3 Reps
1 Reps
2 Reps
4 Reps
3 Reps
33%
56%
79%
86%
91%
86%
79%
79%
2
Pull-Up (Bodyweight)
3 Sets
12 Reps
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
2 Sets
3 Sets
1 Set
10 Reps
10 Reps
5 Reps
3 Reps
1 Reps
1 Reps
33%
56%
79%
86%
91%
96%
2
Pull-Up (Bodyweight)
3 Sets
12 Reps
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
2 Sets
3 Sets
1 Set
10 Reps
10 Reps
5 Reps
3 Reps
1 Reps
1 Reps
33%
56%
79%
86%
91%
96%
2
Pull-Up (Bodyweight)
3 Sets
12 Reps
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Sets
1 Set
1 Set
1 Set
10 Reps
10 Reps
5 Reps
3 Reps
1 Reps
2 Reps
4 Reps
3 Reps
33%
56%
79%
86%
91%
86%
79%
79%
2
Pull-Up (Bodyweight)
3 Sets
12 Reps
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
2 Sets
3 Sets
1 Set
10 Reps
10 Reps
5 Reps
3 Reps
1 Reps
1 Reps
33%
56%
79%
86%
91%
96%
2
Pull-Up (Bodyweight)
3 Sets
12 Reps
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
2 Sets
3 Sets
1 Set
10 Reps
10 Reps
5 Reps
3 Reps
1 Reps
1 Reps
33%
56%
79%
86%
91%
96%
2
Pull-Up (Bodyweight)
3 Sets
12 Reps
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Sets
1 Set
1 Set
1 Set
10 Reps
10 Reps
5 Reps
3 Reps
1 Reps
2 Reps
4 Reps
3 Reps
33%
56%
79%
86%
91%
86%
79%
79%
2
Pull-Up (Bodyweight)
3 Sets
12 Reps
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
2 Sets
3 Sets
1 Set
10 Reps
10 Reps
5 Reps
3 Reps
1 Reps
1 Reps
33%
56%
79%
86%
91%
96%
2
Pull-Up (Bodyweight)
3 Sets
12 Reps
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
2 Sets
3 Sets
1 Set
10 Reps
10 Reps
5 Reps
3 Reps
1 Reps
1 Reps
33%
56%
79%
86%
91%
96%
2
Pull-Up (Bodyweight)
3 Sets
12 Reps
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Sets
1 Set
1 Set
1 Set
10 Reps
10 Reps
5 Reps
3 Reps
1 Reps
2 Reps
4 Reps
3 Reps
33%
56%
79%
86%
91%
86%
79%
79%
2
Pull-Up (Bodyweight)
3 Sets
12 Reps
3
Tricep Pushdown (Cable)
3 Sets
12 Reps