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Powerlifting bench
by ….
2 athletes joined
Program Description
Get stronger on bench
Program Overview
Level
Novice, Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
80 minutes
Created
Jun 17, 2024 04:43
Last Edited
Jul 03, 2024 12:54
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Week 1
1 / 12 Weeks
Day 4
1
Bench Press (Paused)
2 Sets
4 Reps
@6
2
Bench Press (Paused)
2 Sets
4 Reps
75%
3
Incline Bench Press (Dumbbell)
1 Set
3 Sets
8 Reps
8 Reps
@10
@8
4
Tricep Rope Push Down (Cable)
1 Set
3 Sets
10 Reps
10 Reps
@10
@8
5
Lat Pulldown
4 Sets
8 Reps
@10
Day 1
1
Larsen Press (Barbell)
3 Sets
8 Reps
@6-7
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
3
Seated Row (Cable)
1 Set
3 Sets
8 Reps
8 Reps
@10
@8
4
Lat Pulldown
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
Day 2
1
Bench Press (Paused)
3 Sets
5 Reps
73%
2
Tricep Rope Push Down (Cable)
1 Set
3 Sets
8 Reps
8 Reps
@10
@8
3
Shoulder Press (Machine)
3 Sets
10 Reps
@8
Day 3
1
Tempo Bench Press
2 Sets
3 Reps
@6
2
Bench Press (Paused)
1 Set
3 Reps
78%
3
Seated Row (Cable)
3 Sets
10 Reps
@8