Scribd Logo
Upload

Welcome to Scribd!

  • Brad Gillingham Raw Bench 12 Week Program

    Uploaded by

    Dan Mihai Mesaroș
    73 views2 pages
    This 12-week bench press program outlines a heavy and light day each week. The heavy day focuses on working up to a heavy single at a percentage of the lifter's 190lb max, followed by back-off sets. The weight and reps gradually increase over the weeks. The light day focuses on higher reps at lower percentages to provide recovery between heavy sessions.

    Original Description:

    Copyright

    © © All Rights Reserved

    Available Formats

    XLSX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    This 12-week bench press program outlines a heavy and light day each week. The heavy day focuses on working up to a heavy single at a percentage of the lifter's 190lb max, followed by back-off sets. The weight and reps gradually increase over the weeks. The light day focuses on higher reps at lower percentages to provide recovery between heavy sessions.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    73 views2 pages

    Brad Gillingham Raw Bench 12 Week Program

    Uploaded by

    Dan Mihai Mesaroș
    This 12-week bench press program outlines a heavy and light day each week. The heavy day focuses on working up to a heavy single at a percentage of the lifter's 190lb max, followed by back-off sets. The weight and reps gradually increase over the weeks. The light day focuses on higher reps at lower percentages to provide recovery between heavy sessions.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    of 2

    Brad Gillingham Raw Bench Workout - 12 Week Program

    Heavy Day Enter Current Raw Max 190 Light Day


    Week Single Weight % Sets Weight % Week
    1 1 175 90.0% 3x5 150 80.0% 1
    2 1 180 92.5% 5x3 155 82.5% 2
    3 1 185 95.0% 5x3 160 85.0% 3
    4 1 190 97.5% 5x3 165 87.5% 4
    5 1 180 92.5% 3x5 155 82.5% 5
    6 1 185 95.0% 5x3 160 85.0% 6
    7 1 190 97.5% 5x3 165 87.5% 7
    8 1 190 100.0% 5x3 170 90.0% 8
    9 1 185 95.0% 3x5 155 82.5% 9
    10 1 190 97.5% 5x3 160 85.0% 10
    11 1 190 100.0% 5x3 165 87.5% 11
    12 1 195 102.5% 5x3 170 90.0% 12

    Heavy Day: After warm up sets, do the heavy single for the day Light Day: After warm up, follow
    followed by the working sets for that day. the working sets for the day
    Light Day
    Sets Weight %
    2x8 125 65.00%
    8x3 115 60.00%
    2x8 130 67.50%
    8x3 115 60.00%
    2x8 135 70.00%
    8x3 115 60.00%
    2x8 140 72.50%
    8x3 115 60.00%
    2x8 145 75.00%
    8x3 115 60.00%
    2x8 145 77.50%
    8x3 115 60.00%

    Light Day: After warm up, follow


    the working sets for the day

    You might also like