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12-Week Bench Press Program

This 12-week bench press program outlines a strength training split with 5 days of lifting per week. Each week focuses on increasing the weight lifted through a progression of sets, reps, and percentages of 1 rep max on main lifts like bench press and squat. Accessory exercises target muscles like back, shoulders, and arms to support increases in the primary lifts.

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pflucho
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7K views21 pages

12-Week Bench Press Program

This 12-week bench press program outlines a strength training split with 5 days of lifting per week. Each week focuses on increasing the weight lifted through a progression of sets, reps, and percentages of 1 rep max on main lifts like bench press and squat. Accessory exercises target muscles like back, shoulders, and arms to support increases in the primary lifts.

Uploaded by

pflucho
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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12 WEEK BENCH PROGRAM

WEEK 1
Movement Sets Reps %1RM RPE
Bench Press 3 10 55% -
DAY 1

Inverted Row 3 10 - 9
Face Pulls 3 20 - 9
Pushups 3 - - 9

Movement Sets Reps %1RM RPE


Deadlift 3 8-10 55% -
DAY 2

Pause Squat 3 10-12 45% -


Stiff Leg Deadlift 3 10-12 - 7
Barbell Row 3 10-12 - 7

Movement Sets Reps %1RM RPE


Bench 5 3 65% -
DAY 3

Pull Apart 3 20 - 9
Tricep Pushdown 3 15 - 9

Movement Sets Reps %1RM RPE


Squat 3 8 55% -
DAY 4

Walking Lunges 3 12 - 7
Hamstring Curl 3 12 - 7

Movement Sets Reps %1RM RPE


Bench 3 7 70% -
DAY 5

Overhead Press 3 5 65% -


JM Press 3 10 - 9
Pull Down 3 10 - 9

WEEK 2
Movement Sets Reps %1RM RPE
Bench Press 3 10 58% -
DAY 1

Inverted Row 3 10 - 9
Face Pulls 3 20 - 9
DAY 1
Pushups 3 - - 9

Movement Sets Reps %1RM RPE


DAY 2 Deadlift 3 8-10 58% -
Pause Squat 3 10-12 48% -
Stiff Leg Deadlift 3 10-12 - 7
Barbell Row 3 10-12 - 7

Movement Sets Reps %1RM RPE


Bench 5 3 68% -
DAY 3

Pull Apart 3 20 - 9
Tricep Pushdown 3 15 - 9

Movement Sets Reps %1RM RPE


Squat 3 8 58% -
DAY 4

Walking Lunges 3 12 - 7
Hamstring Curl 3 12 - 7

Movement Sets Reps %1RM RPE


Bench 3 7 73% -
DAY 5

Overhead Press 4 5 65% -


JM Press 3 10 - 9
Pull Down 3 10 - 9

WEEK 3
Movement Sets Reps %1RM RPE
Bench Press 3 10 60% -
DAY 1

Inverted Row 3 10 - 9
Face Pulls 3 20 - 9
Pushups 3 - - 9

Movement Sets Reps %1RM RPE


Deadlift 3 8-10 60% -
DAY 2

Pause Squat 3 10-12 50% -


Stiff Leg Deadlift 3 10-12 - 7
Barbell Row 3 10-12 - 7
Movement Sets Reps %1RM RPE
Bench 5 3 70% -

DAY 3
Pull Apart 3 20 - 9
Tricep Pushdown 3 15 - 9

Movement Sets Reps %1RM RPE


Squat 3 8-10 60% -
DAY 4

Walking Lunges 3 12 - 7
Hamstring Curl 3 12 - 7

Movement Sets Reps %1RM RPE


Bench 3 7 75% -
DAY 5

Overhead Press 5 5 65% -


JM Press 3 10 - 9
Pull Down 3 10 - 9

WEEK 4
Movement Sets Reps %1RM RPE
Bench Press 3 8 63% -
DAY 1

Inverted Row 3 10 - 9
Face Pulls 3 20 - 9
Pushups 3 - - 9

Movement Sets Reps %1RM RPE


Deadlift 4 8-10 60% -
DAY 2

Pause Squat 4 10-12 50% -


Stiff Leg Deadlift 3 10-12 - 7
Barbell Row 3 10-12 - 7

Movement Sets Reps %1RM RPE


Bench 6 2 73% -
DAY 3

Pull Apart 3 20 - 9
Tricep Pushdown 3 15 - 9

Movement Sets Reps %1RM RPE


Squat 4 8-10 60% -
DAY 4

Walking Lunges 3 12 - 7
DAY 4
Hamstring Curl 3 12 - 7

Movement Sets Reps %1RM RPE


Bench 3 5 78% -
DAY 5
Overhead Press 3 5 70% -
JM Press 3 10 - 9
Pull Down 3 10 - 9

WEEK 5
Movement Sets Reps %1RM RPE
Bench Press 3 8 65% -
DAY 1

Spoto Press 2 8 50% -


Inverted Row 3 10 - 9
Face Pulls 3 20 - 9
Pushups 3 - - 8

Movement Sets Reps %1RM RPE


Deadlift 4 6-8 60% -
DAY 2

Pause Squat 4 8-10 50% -


Stiff Leg Deadlift 3 10-12 - 7
Barbell Row 3 10-12 - 7

Movement Sets Reps %1RM RPE


Bench 6 2 75% -
DAY 3

Pull Apart 3 20 - 9
Tricep Pushdown 3 15 - 9

Movement Sets Reps %1RM RPE


Squat 4 6-8 60% -
DAY 4

Walking Lunges 3 12 - 7
Hamstring Curl 3 12 - 7

Movement Sets Reps %1RM RPE


Bench 4 5 77.5% -
DAY 5

JM Press 3 10 - 9
Pull Down 3 10 - 9
WEEK 6
Movement Sets Reps %1RM RPE
DAY 1 Bench Press 3 6 67.5% -
Spoto Press 2 6 52.5% -
Inverted Row 3 10 - 8
Face Pulls 3 20 - 8
Pushups 3 - - 8

Movement Sets Reps %1RM RPE


Deadlift 4 6-8 62.5% -
DAY 2

Pause Squat 4 8-10 52.5% -


Stiff Leg Deadlift 3 10-12 - 7
Barbell Row 3 10-12 - 7

Movement Sets Reps %1RM RPE


Bench 6 2 77.5% -
DAY 3

Pull Apart 3 20 - 8
Tricep Pushdown 3 15 - 8

Movement Sets Reps %1RM RPE


Squat 4 6-8 62.5% -
DAY 4

Walking Lunges 3 12 - 7
Hamstring Curl 3 12 - 7

Movement Sets Reps %1RM RPE


Bench 5 5 77.5% -
DAY 5

JM Press 3 10 - 8
Pull Down 3 10 - 8

WEEK 7
Movement Sets Reps %1RM RPE
Bench Press 3 10 60% -
DAY 1

Spoto Press 2 10 50% -


Inverted Row 3 10 - 8
Face Pulls 3 20 - 8
Pushups 3 - - 8
Movement Sets Reps %1RM RPE
Deadlift 4 6-8 65% -

DAY 2
Pause Squat 4 8-10 55% -
Stiff Leg Deadlift 3 10-12 - 7
Barbell Row 3 10-12 - 7

Movement Sets Reps %1RM RPE


Bench 6 3 80% -
DAY 3

Pull Apart 3 20 - 8
Tricep Pushdown 3 15 - 8

Movement Sets Reps %1RM RPE


Squat 4 6-8 65% -
DAY 4

Walking Lunges 3 12 - 7
Hamstring Curl 3 12 - 7

Movement Sets Reps %1RM RPE


Bench 6 3 65% -
DAY 5

JM Press 3 10 - 8
Pull Down 3 10 - 8

WEEK 8
Movement Sets Reps %1RM RPE
Bench Press 3 8 62.5% -
DAY 1

Spoto Press 2 8 52.5% -


Inverted Row 3 10 - 8
Face Pulls 3 20 - 8
Pushups 3 - - 8

Movement Sets Reps %1RM RPE


Deadlift 4 6-8 67.5% -
DAY 2

Pause Squat 4 8-10 57.5% -


Stiff Leg Deadlift 3 10-12 - 7
Barbell Row 3 10-12 - 7

Movement Sets Reps %1RM RPE


Bench 6 2 82.5% -
DAY 3

Pull Apart 3 20 - 8
DAY 3
Tricep Pushdown 3 15 - 8

Movement Sets Reps %1RM RPE


Squat 4 6-8 67.5% -
DAY 4
Walking Lunges 3 12 - 7
Hamstring Curl 3 12 - 7

Movement Sets Reps %1RM RPE


Bench 5 3 65% -
DAY 5

JM Press 3 10 - 8
Pull Down 3 10 - 8

WEEK 9
Movement Sets Reps %1RM RPE
Bench Press 3 6 65% -
DAY 1

Inverted Row 3 10 - 7
Face Pulls 3 20 - 7

Movement Sets Reps %1RM RPE


Deadlift 5 4-6 67.5% -
DAY 2

Pause Squat 4 6-8 57.5% -


Stiff Leg Deadlift 3 10-12 - 7
Barbell Row 3 10-12 - 7

Movement Sets Reps %1RM RPE


Bench 5 2 85% -
DAY 3

Pull Apart 3 20 - 7
Tricep Pushdown 3 15 - 7

Movement Sets Reps %1RM RPE


Squat 5 4-6 67.5% -
DAY 4

Walking Lunges 3 12 - 7
Hamstring Curl 3 12 - 7
Movement Sets Reps %1RM RPE
Bench 4 3 65% -

DAY 5
JM Press 3 10 - 7
Pull Down 3 10 - 7

WEEK 10
Movement Sets Reps %1RM RPE
Bench Press 3 5 68% -
DAY 1

Inverted Row 3 10 - 7
Face Pulls 3 20 - 7

Movement Sets Reps %1RM RPE


Deadlift 5 4-6 70% -
DAY 2

Pause Squat 4 6-8 60% -


Stiff Leg Deadlift 3 10-12 - 7
Barbell Row 3 10-12 - 7

Movement Sets Reps %1RM RPE


Bench 5 1 87.5% -
DAY 3

Pull Apart 3 20 - 7
Tricep Pushdown 3 15 - 7

Movement Sets Reps %1RM RPE


Squat 5 4-6 70% -
DAY 4

Walking Lunges 3 12 - 7
Hamstring Curl 3 12 - 7

Movement Sets Reps %1RM RPE


Bench 3 3 65% -
DAY 5

JM Press 3 10 - 7
Pull Down 3 10 - 7

WEEK 11
Movement Sets Reps %1RM RPE
Bench Press 3 3 70% -

DAY 1
Inverted Row 3 10 - 7
Face Pulls 3 20 - 7

Movement Sets Reps %1RM RPE


Deadlift 5 4-6 72.5% -
DAY 2

Pause Squat 4 6-8 62.5% -


Stiff Leg Deadlift 3 10-12 - 7
Barbell Row 3 10-12 - 7

Movement Sets Reps %1RM RPE


Bench 1 2 90% -
DAY 3

Bench 1 1 95% -
Pull Apart 3 20 - 7
Tricep Pushdown 3 15 - 7

Movement Sets Reps %1RM RPE


Squat 5 4-6 72.5% -
DAY 4

Walking Lunges 3 12 - 7
Hamstring Curl 3 12 - 7

Movement Sets Reps %1RM RPE


Bench 3 3 65% -
DAY 5

JM Press 3 10 - 7
Pull Down 3 10 - 7

WEEK 12
Movement Sets Reps %1RM RPE
Bench Press 3 5 60% -
DAY 1

Inverted Row 3 10 - 7
Face Pulls 3 20 - 7

Movement Sets Reps %1RM RPE


Deadlift 5 4-6 75% -
DAY 2

Pause Squat 4 6-8 65% -


DAY 2
Stiff Leg Deadlift 3 10-12 - 7
Barbell Row 3 10-12 - 7

Movement Sets Reps %1RM RPE


Rest
DAY 3

Movement Sets Reps %1RM RPE


Bench 1 1 93% -
TEST

Bench 1 1 98% -
Bench 1 1 103% -
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