12 WEEK BENCH PROGRAM DAY 2 DAY 1 WEEK 1 Movement Sets 3 3 3 3 Reps 10 10 20 - %1RM 55% - RPE 9 9 9 Movement Sets 3 3 3 3 Reps 8-10 10-12 10-12 10-12 %1RM 55% 45% - RPE 7 7 Sets 5 3 3 Reps 3 20 15 %1RM 65% - RPE 9 9 Sets 3 3 3 Reps 8 12 12 %1RM 55% - RPE 7 7 Sets 3 3 3 3 Reps 7 5 10 10 %1RM 70% 65% - RPE 9 9 Sets 3 3 3 Reps 10 10 20 %1RM 58% - RPE 9 9 Bench Press Inverted Row Face Pulls Pushups Deadlift Pause Squat Stiff Leg Deadlift Barbell Row DAY 3 Movement Bench Pull Apart Tricep Pushdown DAY 4 Movement Squat Walking Lunges Hamstring Curl DAY 5 Movement Bench Overhead Press JM Press Pull Down WEEK 2 DAY 1 Movement Bench Press Inverted Row Face Pulls DAY 1 DAY 5 DAY 4 DAY 3 DAY 2 Pushups 3 - - 9 Movement Deadlift Pause Squat Stiff Leg Deadlift Barbell Row Sets 3 3 3 3 Reps 8-10 10-12 10-12 10-12 %1RM 58% 48% - RPE 7 7 Movement Bench Pull Apart Tricep Pushdown Sets 5 3 3 Reps 3 20 15 %1RM 68% - RPE 9 9 Movement Squat Walking Lunges Hamstring Curl Sets 3 3 3 Reps 8 12 12 %1RM 58% - RPE 7 7 Movement Sets 3 4 3 3 Reps 7 5 10 10 %1RM 73% 65% - RPE 9 9 Movement Sets 3 3 3 3 Reps 10 10 20 - %1RM 60% - RPE 9 9 9 Movement Sets 3 3 3 3 Reps 8-10 10-12 10-12 10-12 %1RM 60% 50% - RPE 7 7 Bench Overhead Press JM Press Pull Down DAY 2 DAY 1 WEEK 3 Bench Press Inverted Row Face Pulls Pushups Deadlift Pause Squat Stiff Leg Deadlift Barbell Row DAY 3 DAY 4 DAY 5 Movement Bench Pull Apart Tricep Pushdown Sets 5 3 3 Reps 3 20 15 %1RM 70% - RPE 9 9 Movement Squat Walking Lunges Hamstring Curl Sets 3 3 3 Reps 8-10 12 12 %1RM 60% - RPE 7 7 Movement Bench Overhead Press JM Press Pull Down Sets 3 5 3 3 Reps 7 5 10 10 %1RM 75% 65% - RPE 9 9 Movement Bench Press Inverted Row Face Pulls Pushups Sets 3 3 3 3 Reps 8 10 20 - %1RM 63% - RPE 9 9 9 Movement Deadlift Pause Squat Stiff Leg Deadlift Barbell Row Sets 4 4 3 3 Reps 8-10 10-12 10-12 10-12 %1RM 60% 50% - RPE 7 7 Movement Bench Pull Apart Tricep Pushdown Sets 6 3 3 Reps 2 20 15 %1RM 73% - RPE 9 9 Movement Squat Walking Lunges Sets 4 3 Reps 8-10 12 %1RM 60% - RPE 7 DAY 4 DAY 3 DAY 2 DAY 1 WEEK 4 DAY 4 Hamstring Curl 3 12 - 7 Sets 3 3 3 3 Reps 5 5 10 10 %1RM 78% 70% - RPE 9 9 Movement Sets 3 2 3 3 3 Reps 8 8 10 20 - %1RM 65% 50% - RPE 9 9 8 Movement Sets 4 4 3 3 Reps 6-8 8-10 10-12 10-12 %1RM 60% 50% - RPE 7 7 Sets 6 3 3 Reps 2 20 15 %1RM 75% - RPE 9 9 Sets 4 3 3 Reps 6-8 12 12 %1RM 60% - RPE 7 7 Sets 4 3 3 Reps 5 10 10 %1RM 77.5% - RPE 9 9 DAY 5 Movement Bench Overhead Press JM Press Pull Down DAY 2 DAY 1 WEEK 5 Bench Press Spoto Press Inverted Row Face Pulls Pushups Deadlift Pause Squat Stiff Leg Deadlift Barbell Row DAY 3 Movement Bench Pull Apart Tricep Pushdown DAY 4 Movement Squat Walking Lunges Hamstring Curl DAY 5 Movement Bench JM Press Pull Down DAY 5 DAY 4 DAY 3 DAY 2 DAY 1 WEEK 6 Movement Sets 3 2 3 3 3 Reps 6 6 10 20 - %1RM 67.5% 52.5% - RPE 8 8 8 Movement Deadlift Pause Squat Stiff Leg Deadlift Barbell Row Sets 4 4 3 3 Reps 6-8 8-10 10-12 10-12 %1RM 62.5% 52.5% - RPE 7 7 Movement Bench Pull Apart Tricep Pushdown Sets 6 3 3 Reps 2 20 15 %1RM 77.5% - RPE 8 8 Movement Sets 4 3 3 Reps 6-8 12 12 %1RM 62.5% - RPE 7 7 Movement Sets 5 3 3 Reps 5 10 10 %1RM 77.5% - RPE 8 8 Movement Sets 3 2 3 3 3 Reps 10 10 10 20 - %1RM 60% 50% - RPE 8 8 8 Bench Press Spoto Press Inverted Row Face Pulls Pushups Squat Walking Lunges Hamstring Curl Bench JM Press Pull Down DAY 1 WEEK 7 Bench Press Spoto Press Inverted Row Face Pulls Pushups DAY 2 DAY 3 DAY 4 DAY 5 Movement Deadlift Pause Squat Stiff Leg Deadlift Barbell Row Sets 4 4 3 3 Reps 6-8 8-10 10-12 10-12 %1RM 65% 55% - RPE 7 7 Movement Bench Pull Apart Tricep Pushdown Sets 6 3 3 Reps 3 20 15 %1RM 80% - RPE 8 8 Movement Squat Walking Lunges Hamstring Curl Sets 4 3 3 Reps 6-8 12 12 %1RM 65% - RPE 7 7 Movement Sets 6 3 3 Reps 3 10 10 %1RM 65% - RPE 8 8 Movement Sets 3 2 3 3 3 Reps 8 8 10 20 - %1RM 62.5% 52.5% - RPE 8 8 8 Movement Sets 4 4 3 3 Reps 6-8 8-10 10-12 10-12 %1RM 67.5% 57.5% - RPE 7 7 Sets 6 3 Reps 2 20 %1RM 82.5% - RPE 8 Bench JM Press Pull Down DAY 2 DAY 1 WEEK 8 Bench Press Spoto Press Inverted Row Face Pulls Pushups Deadlift Pause Squat Stiff Leg Deadlift Barbell Row DAY 3 Movement Bench Pull Apart DAY 3 Tricep Pushdown 3 15 - 8 Sets 4 3 3 Reps 6-8 12 12 %1RM 67.5% - RPE 7 7 Movement Sets 5 3 3 Reps 3 10 10 %1RM 65% - RPE 8 8 Movement Sets 3 3 3 Reps 6 10 20 %1RM 65% - RPE 7 7 Movement Sets 5 4 3 3 Reps 4-6 6-8 10-12 10-12 %1RM 67.5% 57.5% - RPE 7 7 Bench Pull Apart Tricep Pushdown Sets 5 3 3 Reps 2 20 15 %1RM 85% - RPE 7 7 Movement Squat Walking Lunges Hamstring Curl Sets 5 3 3 Reps 4-6 12 12 %1RM 67.5% - RPE 7 7 DAY 5 DAY 4 Movement Squat Walking Lunges Hamstring Curl Bench JM Press Pull Down DAY 2 DAY 1 WEEK 9 Bench Press Inverted Row Face Pulls Deadlift Pause Squat Stiff Leg Deadlift Barbell Row DAY 4 DAY 3 Movement Sets 4 3 3 Reps 3 10 10 %1RM 65% - RPE 7 7 Movement DAY 1 Bench Press Inverted Row Face Pulls Sets 3 3 3 Reps 5 10 20 %1RM 68% - RPE 7 7 DAY 2 Movement Deadlift Pause Squat Stiff Leg Deadlift Barbell Row Sets 5 4 3 3 Reps 4-6 6-8 10-12 10-12 %1RM 70% 60% - RPE 7 7 Movement Sets 5 3 3 Reps 1 20 15 %1RM 87.5% - RPE 7 7 Sets 5 3 3 Reps 4-6 12 12 %1RM 70% - RPE 7 7 Sets 3 3 3 Reps 3 10 10 %1RM 65% - RPE 7 7 DAY 5 Movement Bench JM Press Pull Down DAY 3 WEEK 10 Bench Pull Apart Tricep Pushdown DAY 4 Movement Squat Walking Lunges Hamstring Curl DAY 5 Movement Bench JM Press Pull Down WEEK 11 DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 Movement Sets 3 3 3 Reps 3 10 20 %1RM 70% - RPE 7 7 Movement Deadlift Pause Squat Stiff Leg Deadlift Barbell Row Sets 5 4 3 3 Reps 4-6 6-8 10-12 10-12 %1RM 72.5% 62.5% - RPE 7 7 Movement Bench Bench Pull Apart Tricep Pushdown Sets 1 1 3 3 Reps 2 1 20 15 %1RM 90% 95% - RPE 7 7 Movement Sets 5 3 3 Reps 4-6 12 12 %1RM 72.5% - RPE 7 7 Movement Sets 3 3 3 Reps 3 10 10 %1RM 65% - RPE 7 7 Movement Sets 3 3 3 Reps 5 10 20 %1RM 60% - RPE 7 7 Movement Sets 5 4 Reps 4-6 6-8 %1RM 75% 65% RPE - Bench Press Inverted Row Face Pulls Squat Walking Lunges Hamstring Curl Bench JM Press Pull Down DAY 2 DAY 1 WEEK 12 Bench Press Inverted Row Face Pulls Deadlift Pause Squat DAY 2 DAY 3 TEST Stiff Leg Deadlift Barbell Row 3 3 10-12 10-12 - 7 7 Movement Sets Reps %1RM RPE Movement Sets 1 1 1 Reps 1 1 1 %1RM 93% 98% 103% RPE - 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