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Knuckles 3 day advanced bench
by Rigg M.
17 athletes joined
5.0
(1 rating)
Program Description
Off 28 free programs from stronger by science website.
Program Overview
Level
Advanced
Goal
Powerlifting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Mar 17, 2024 09:38
Last Edited
Jun 11, 2024 03:56
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Week 1
1 / 4 Weeks
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
2 Sets
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
3 Reps
1 Reps
4 Reps
6 Reps
8 Reps
10 Reps
50%
60%
70%
80%
85%
80%
70%
60%
50%
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Bench Press (Close Grip)
2 Sets
1 Set
8 Reps
60%
3
Bench Press (Close Grip)
1 Set
AMRAP
60%
Day 3
1
Bench Press (Barbell)
3 Sets
4 Reps
80%
2
Dip (Weighted)
5 Sets
12 Reps
@8
3
Tricep Rope Push Down (Cable)
2 Sets
10 Reps
@8
4
Tricep Rope Push Down (Cable)
1 Set
AMRAP
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
2 Sets
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
4 Reps
7 Reps
10 Reps
12 Reps
50%
60%
70%
75%
80%
85%
80%
70%
60%
50%
Day 1
1
Bench Press (Barbell)
4 Sets
3 Sets
3 Reps
6 Reps
80%
75%
2
Bench Press (Close Grip)
2 Sets
6 Reps
65%
3
Bench Press (Close Grip)
1 Set
AMRAP
@9.5
Day 3
1
Bench Press (Barbell)
4 Sets
4 Reps
80%
2
Dip (Weighted)
5 Sets
13 Reps
3
Tricep Rope Push Down (Cable)
2 Sets
10 Reps
@8
4
Tricep Rope Push Down (Cable)
1 Set
AMRAP
Day 1
1
Bench Press (Barbell)
4 Sets
3 Sets
3 Reps
8 Reps
85%
70%
2
Bench Press (Close Grip)
2 Sets
4 Reps
70%
3
Bench Press (Close Grip)
1 Set
AMRAP
@9.5
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
2 Sets
2 Sets
8 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
50%
60%
70%
75%
80%
85%
90%
Day 3
1
Bench Press (Barbell)
5 Sets
4 Reps
80%
2
Dip (Weighted)
5 Sets
14 Reps
@8
3
Tricep Rope Push Down (Cable)
2 Sets
10 Reps
@8
4
Tricep Rope Push Down (Cable)
1 Set
AMRAP
@10
Day 1
1
Bench Press (Barbell)
3 Sets
3 Sets
2 Reps
5 Reps
80%
70%
2
Bench Press (Close Grip)
3 Sets
3 Reps
75%
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
3 Reps
2 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
75%
80%
70%
60%
50%
Day 3
1
Bench Press (Barbell)
1 Set
AMRAP
85%
What People Are Saying(1 rating)
Only ratings with written feedback are displayed here.
5.00/ 5
Rigg M.Age 41, Man
2 months ago
3 weeks complete
8 years of prior experience
More than expected strength gains
As expected muscle gains
None modifications
Programed accessory shoulders on bench#1, deadlift halfway through the bench#2 pyramid and squat and legs on a separate day. Definitely gonna run this through 3 times. Still slowly increasing bench strength on a cut. Program manages fatigue nice for a 3x bench program. Highly recommend for more advanced lifters looking to try a higher frequency less intensity program.