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KIZEN 6 Week Bench Program

The document contains a 6-week strength training program with the primary focus on increasing bench press strength. Each week consists of 2 workout days, with Day 1 focusing on bench press and accessories and Day 2 on overhead press and rows. The program progresses the weight and sets over 6 weeks, building up to a 1 rep max bench press test in Week 7.

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Edd Bloom
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10K views2 pages

KIZEN 6 Week Bench Program

The document contains a 6-week strength training program with the primary focus on increasing bench press strength. Each week consists of 2 workout days, with Day 1 focusing on bench press and accessories and Day 2 on overhead press and rows. The program progresses the weight and sets over 6 weeks, building up to a 1 rep max bench press test in Week 7.

Uploaded by

Edd Bloom
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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Bench 1RM: 315


WEEK 1
Movement Sets Reps %1RM Weight RPE Journal Notes
Bench Press 8 3 77.5% 245 -
Superset x3
DAY 1 Dumbbell Incline 3 10 - 9
Face Pull 3 30 - 9

Movement Sets Reps %1RM Weight RPE Journal Notes


Bench 4 6-8 65% 205 -
Overhead Press 3 5 70% 220 -
DAY 2 Rows 3 8-10 - 9

WEEK 2
Movement Sets Reps %1RM Weight RPE Journal Notes
Bench Press 6 3 80.0% 250 -
Superset x3
DAY 1 Dumbbell Incline 3 10 - 9
Face Pull 3 30 - 9

Movement Sets Reps %1RM Weight RPE Journal Notes


Bench 3 5 70% 220 -
Overhead Press 4 5 70% 220 -
DAY 2 Rows 3 8-10 - 9

WEEK 3
Movement Sets Reps %1RM Weight RPE Journal Notes
Bench Press 5 3 82.5% 260 -
Superset x3
DAY 1 Dumbbell Incline 3 10 - 8
Face Pull 3 30 - 8

Movement Sets Reps %1RM Weight RPE Journal Notes


Bench 4 6-8 72.5% 230 -
Overhead Press 5 5 70% 220 -
DAY 2 Rows 3 8-10 - 8

WEEK 4
Movement Sets Reps %1RM Weight RPE Journal Notes
Bench Press 5 3 85% 270 -
Superset x3
DAY 1 Dumbbell Incline 3 10 - 8
Face Pull 3 30 - 8

Movement Sets Reps %1RM Weight RPE Journal Notes


Bench 4 5 75% 235 -
Overhead Press 3 5 72.5% 230 -
DAY 2 Rows 3 8-10 - 8

WEEK 5
Movement Sets Reps %1RM Weight RPE Journal Notes
Bench Press 5 2 87.5% 275 -
Superset x3
DAY 1 Dumbbell Incline 3 10 - 7
Face Pull 3 30 - 7

Movement Sets Reps %1RM Weight RPE Journal Notes


Bench 3 3-5 77.5% 245 -
Overhead Press 4 5 72.5% 230 -
DAY 2 Rows 3 8-10 - 7

WEEK 6
WEEK 6
Movement Sets Reps %1RM Weight RPE Journal Notes
Bench Press 1 2 90% 285 -
Bench Press 1 1 95% 300 -
DAY 1 Superset x3
Dumbbell Incline 3 10 - 7
Face Pull 3 30 - 7

Movement Sets Reps %1RM Weight RPE Journal Notes


Bench 3 5 60.0% 190 -
Rows 3 8-10 - 7
DAY 2

WEEK 7 - Test
Movement Sets Reps %1RM Weight RPE Journal Notes
Bench Press 1 1 90% 285 -
Bench Press 1 1 95% 300 -
DAY 1 Bench Press 1 1 100% 315 -

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