The WeighTrainer

12 Week Bench Press Peaking Program Overview

The program contains only one workout per week. It is a classic descending reps/ascending weight peaking program but with an unloading week midway through to avoid overtraining. The breakdown is as follows:

week	sets / %age of 1RM / reps
1	3 @ 0.55 * (1RM + 20) x 6
2	4 @ 0.55 * (1RM + 20) x 8
3	5 @ 0.60 * (1RM + 20) x 8
4	5 @ 0.65 * (1RM + 20) x 7
5	5 @ 0.70 * (1RM + 20) x 6
6	5 @ 0.75 * (1RM + 20) x 5-6
7	4 @ 0.60 * (1RM + 20) x 4
8	5 @ 0.80 * (1RM + 20) x 5
9	4 @ 0.85 * (1RM + 20) x 4
10	4 @ 0.90 * (1RM + 20) x 3
11	3 @ 0.95 * (1RM + 20) x 2
12	1 @ (1RM + 20) x 1