The WeighTrainer

12 Week Bench Press Peaking Program

This spreadsheet will draft up a 12 week program consisting of one Bench Press workout per week. It attempts to increase your 1RM by 20 lbs. by the end of week 12. It's a version of the classic descending reps/ascending weight periodized scheme, but with the inclusion of an unloading week midway through the program aimed at reducing overtraining and allowing joint/connective tissue recovery.

Overview of the program

Zip file containing an Excel format spreadsheet

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