Brad Gillingham 12 week Raw Bench Program

[BendtheBar]

The Brad Gillingham 12 week Raw Bench Press Program

"Heavy Day: After warm up sets, do the heavy single for the day followed by the working sets for that day."

Week

Heavy Bench Date
Heavy Single Weight - Lifter1 Heavy Single Percent Working Sets Weight - Working Sets - Percent Working Sets - Reps
1 90.0% 80.0% 3x5
2 92.5% 82.5% 5x3
3 95.0% 85.0% 5x3
4 97.5% 87.5% 5x3
5 92.5% 82.5% 3x5
6 95.0% 85.0% 5x3
7 97.5% 87.5% 5x3
8 100.0% 90.0% 5x3
9 95.0% 82.5% 3x5
10 97.5% 85.0% 5x3
11 100.0% 87.5% 5x3
12 102.5% 90.0% 5x3

You work to the heavy single, then back off to the weights, reps and sets listed.

"Light Day: After warm up, follow the working sets for the day."

Week


Light Bench Date
Light Bench Weight - Lifter1 Light Bench - Percent Light Bench - Reps
1 65.0% 2x8
2 60.0% 8x2
3 67.5% 2x8
4 60.0% 8x2
5 70.0% 2x8
6 60.0% 8x2
7 72.5% 2x8
8 60.0% 8x2
9 75.0% 2x8
10 60.0% 8x2
11 77.5% 2x8
12 60.0% 8x2

[miked96]

The Brad Gillingham 12 week Raw Bench Press Program

Gillingham's Program to plug the numbers in.