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PR
by Ayoub Slisli
Program Description
Bench
Program Overview
Level
Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
9 weeks
Time Per Workout
110 minutes
Created
Mar 03, 2024 03:51
Last Edited
May 07, 2024 10:09
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Week 1
1 / 9 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
1 Reps
3 Reps
87%
82%
Day 2
1
Bench Press (Close Grip)
3 Sets
8 Reps
@6
Day 3
2
Bench Press (Barbell)
4 Sets
6 Reps
72%
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
1 Reps
3 Reps
90%
85%
Day 2
1
Bench Press (Paused)
3 Sets
8 Reps
@6
Day 3
1
Bench Press (Barbell)
3 Sets
6 Reps
75%
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
1 Reps
2 Reps
92%
87%
Day 2
1
Bench Press (Close Grip)
3 Sets
8 Reps
@6
Day 3
1
Bench Press (Barbell)
3 Sets
6 Reps
77%
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
1 Reps
2 Reps
95%
90%
Day 2
1
Bench Press (Paused)
3 Sets
8 Reps
@6
Day 3
1
Bench Press (Barbell)
1 Set
6 Reps
80%
Day 1
1
Bench Press (Barbell)
3 Sets
3 Reps
85%
Day 2
1
Bench Press (Close Grip)
2 Sets
8 Reps
@6
Day 3
1
Bench Press (Barbell)
2 Sets
6 Reps
72%
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
1 Reps
2 Reps
95%
90%
Day 2
1
Bench Press (Paused)
2 Sets
8 Reps
@6
Day 3
1
Bench Press (Barbell)
3 Sets
5 Reps
77%
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
1 Reps
1 Reps
97%
95%
Day 2
1
Bench Press (Close Grip)
2 Sets
8 Reps
@6
Day 3
1
Bench Press (Barbell)
2 Sets
5 Reps
80%
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Reps
2 Reps
97%
95%
Day 2
1
Bench Press (Paused)
3 Sets
8 Reps
@6
Day 3
1
Bench Press (Barbell)
1 Set
5 Reps
82%
Day 1
1
Bench Press (Barbell)
1 Set
4 Reps
75%
Day 2
1
Bench Press (Barbell)
1 Set
1 Reps
92%