The WeighTrainer
The 6 Week Power Bench Press Program Overview
The program contains two workouts per week (workouts A and B) and has three different intensity workouts (1 rep, 3 rep and 5 rep days). The breakdown is as follows (unlike on the spreadsheet, and for clarity, warmup sets are not included):
| week |
workout |
sets / %age of 1RM / reps |
| 1 |
A |
4 @ 95 % x 1
|
|
B |
3 @ 85 % x 3
|
| 2 |
A |
3 @ 75 % x 5
|
|
B |
4 @ 95 % + 5 lbs x 1
|
|
3 |
A |
3 @ 85 % + 5 lbs x 3 |
|
B |
3 @ 75 % + 5 lbs x 5 |
|
4 |
A |
4 @ 95 % + 10 lbs x 1 |
|
B |
3 @ 85 % + 10 lbs x 3 |
|
5 |
A |
3 @ 75 % + 10 lbs x 5 |
|
B |
4 @ 95 % + 15 lbs x 1 |
|
6 |
A |
3 @ 85 % + 15 lbs x 3 |
|
B |
3 @ 75 % + 15 lbs x 5 |
|
7 |
A |
1 @ ([95 % + 15 lbs] * 1.05) x 1 |
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