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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
-
Rest
Bench
Bench
Bench
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