Physiqz Powerlift Bench Press Pyramid
Instructions
To get started, fill in the following information in the highlighted cells:
Your 1 Rep Max (1RM) value for the bench press.
Each Sheet offers a different program plan, 4, 6, 8, and 10 weeks. To schedule a 12 week bench pr
plan. This will provide you with two max fatigue phases, two high volume stages, two super-comp
Enter Your 1RM for the lifts:
Bench Press 100 A note about the isolation
There are no specific isolation move
Weight Type Pounds exercises as often as possible to targ
If you find that the main movement
just treat the isolation sets as active
You should ideally be rotating betwe
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ule a 12 week bench press program, the best option is to do two cycles of the 6-week
stages, two super-compensation phases, and two max-out phases.
bout the isolation exercises:
specific isolation movements listed. Variety is the key here—choose different
ften as possible to target your bench muscles that are lagging the most.
at the main movement and accessory movement is leaving you drained and fatigued,
isolation sets as active recovery and use light weight.
eally be rotating between chest, shoulder, and back movements.
4-Week Program
Week 1
Monday Sets Reps Weight Tuesday Sets Reps Weight Wednesday
Flat Barbell BP 3 3 70 Flat Barbell BP 3 3 70 Flat Barbell BP
Slingshot CG BP 3 6 70 Standing Barbell OP 3 6 70 Slingshot CG BP
Isolation #1 3 20 70 Isolation #1 3 20 70 Isolation #1
Isloation #2 3 20 70 Isloation #2 3 20 70 Isloation #2
Week 2
Monday Sets Reps Weight Tuesday Sets Reps Weight Wednesday
Flat Barbell BP 3 1 88 Flat Barbell BP 3 3 75 Flat Barbell BP
Flat Barbell BP 3 3 75 Low Pin Press 3 6 75 High Pin Press
Isolation #1 3 20 75 Isolation #1 3 20 75 Isolation #1
Isloation #2 3 20 75 Isloation #2 3 20 75 Isloation #2
Week 3
Monday Sets Reps Weight Tuesday Sets Reps Weight Wednesday
Flat Barbell BP 3 1 90 Flat Barbell BP 3 3 80 Flat Barbell BP
Flat Barbell BP 3 3 80 Slingshot CG BP 3 12 80 Standing Barbell OP
Isolation #1 3 20 80 Isolation #1 3 20 80 Isolation #1
Isloation #2 3 20 80 Isloation #2 3 20 80 Isloation #2
Week 4
Monday Sets Reps Weight Tuesday Sets Reps Weight Wednesday
Flat Barbell BP 10 3 85 Flat Barbell BP 5RM Rest
Slingshot CG BP AMRAP 85 Standing Barbell OP AMRAP
Slingshot AMRAP
Sets Reps Weight Thursday Sets Reps Weight Friday Sets Reps Weight
3 3 70 Flat Barbell BP 3 3 75 Flat Barbell BP 3 3 75
3 6 70 Standing Barbell OP 3 6 75 Slingshot CG BP 3 6 75
3 20 70 Isolation #1 3 20 75 Isolation #1 3 20 75
3 20 70 Isloation #2 3 20 75 Isloation #2 3 20 75
Sets Reps Weight Thursday Sets Reps Weight Friday Sets Reps Weight
3 3 75 Flat Barbell BP 3 3 80 Flat Barbell BP 3 3 80
3 6 75 Low Pin Press 3 3 80 Slingshot CG BP 3 3 80
3 20 75 Isolation #1 3 20 80 Isolation #1 3 20 80
3 20 75 Isloation #2 3 20 80 Isloation #2 3 20 80
Sets Reps Weight Thursday Sets Reps Weight Friday Sets Reps Weight
3 3 80 Flat Barbell BP 3 3 85 Hip Pin Press 3 3 105
3 12 80 Slingshot CG BP 3 10 85
3 20 80 Isolation #1 3 20 85 Isolation #1 1 20 75
3 20 80 Isloation #2 3 20 85 Isloation #2 1 20 75
Sets Reps Weight Thursday Sets Reps Weight Friday Sets Reps Weight
Rest MAX OUT
MAX OUT
Saturday Sunday
Rest Rest
Saturday Sunday
Rest Rest
Saturday Sunday
Rest Rest
Saturday Sunday
Rest Rest
6-Week Program
Week 1
Monday Sets Reps Weight Tuesday Sets Reps Weight Wednesday Sets
Flat Barbell BP 3 3 70 Flat Barbell BP 3 3 70 Flat Barbell BP 3
Slingshot CG BP 3 8 70 Standing Barbell OP 3 6 70 Slingshot CG BP 3
Isolation #1 3 20 70 Isolation #1 3 20 70 Isolation #1 3
Isloation #2 3 20 70 Isloation #2 3 20 70 Isloation #2 3
Week 2
Monday Sets Reps Weight Tuesday Sets Reps Weight Wednesday Sets
Flat Barbell BP 3 1 88 Flat Barbell BP 3 3 75 Flat Barbell BP 3
Flat Barbell BP 3 3 75 Low Pin Press 3 6 75 High Pin Press 3
Isolation #1 3 20 75 Isolation #1 3 20 75 Isolation #1 3
Isloation #2 3 20 75 Isloation #2 3 20 75 Isloation #2 3
Week 3
Monday Sets Reps Weight Tuesday Sets Reps Weight Wednesday Sets
Flat Barbell BP 3 1 90 Flat Barbell BP 3 3 80 Flat Barbell BP 3
Flat Barbell BP 3 3 80 Slingshot CG BP 3 12 80 Standing Barbell OP 3
Isolation #1 3 20 80 Isolation #1 3 20 80 Isolation #1 3
Isloation #2 3 20 80 Isloation #2 3 20 80 Isloation #2 3
Week 4
Monday Sets Reps Weight Tuesday Sets Reps Weight Wednesday Sets
Flat Barbell BP 10 3 85 Rest Rest
Slingshot CG BP AMRAP 85
Week 5
Monday Sets Reps Weight Tuesday Sets Reps Weight Wednesday Sets
Flat Barbell BP 3 3 90 Rest Rest
Isolation #1 1 20 80
Isloation #2 1 20 80
Week 6
Monday Sets Reps Weight Tuesday Sets Reps Weight Wednesday Sets
High Pin Press 3 3 105 Rest Rest
Isolation #1 1 20 80
Isloation #2 1 20 80
Reps Weight Thursday Sets Reps Weight Friday Sets Reps Weight
3 70 Flat Barbell BP 3 3 70 Flat Barbell BP 3 3 70
6 70 Standing Barbell OP 3 3 70 Slingshot CG BP 3 3 70
20 70 Isolation #1 3 20 70 Isolation #1 3 20 70
20 70 Isloation #2 3 20 70 Isloation #2 3 20 70
Reps Weight Thursday Sets Reps Weight Friday Sets Reps Weight
3 75 Flat Barbell BP 3 3 75 Flat Barbell BP 3 3 75
6 75 Low Pin Press 3 3 75 High Pin Press 3 3 75
20 75 Isolation #1 3 20 75 Isolation #1 3 20 75
20 75 Isloation #2 3 20 75 Isloation #2 3 20 75
Reps Weight Thursday Sets Reps Weight Friday Sets Reps Weight
3 80 Flat Barbell BP 3 3 80 Flat Barbell BP 3 3 80
12 80 Slingshot CG BP 3 10 80 Standing Barbell OP 3 10 80
20 80 Isolation #1 3 20 80 Isolation #1 3 20 80
20 80 Isloation #2 3 20 80 Isloation #2 3 20 80
Reps Weight Thursday Sets Reps Weight Friday Sets Reps Weight
Flat Barbell BP 10 3 85 Rest
Standing Barbell OP AMRAP 85
Reps Weight Thursday Sets Reps Weight Friday Sets Reps Weight
Flat Barbell BP 5 3 85 Rest
Flat Barbell BP 5RM
Isolation #1 1 20 80
Isloation #2 1 20 80
Reps Weight Thursday Sets Reps Weight Friday Sets Reps Weight
Rest MAX OUT
MAX OUT
Saturday Sunday
Rest Rest
Saturday Sunday
Rest Rest
Saturday Sunday
Rest Rest
Saturday Sunday
Rest Rest
Saturday Sunday
Rest Rest
Saturday Sunday
Rest Rest
8-Week Program
Week 1
Monday Sets Reps Weight Tuesday Sets Reps Weight Wednesday Sets
Flat Barbell BP 3 3 70 Flat Barbell BP 3 3 70 Flat Barbell BP 3
Slingshot CG BP 3 8 70 Standing Barbell OP 3 6 70 Slingshot CG BP 3
Isolation #1 3 20 70 Isolation #1 3 20 70 Isolation #1 3
Isloation #2 3 20 70 Isloation #2 3 20 70 Isloation #2 3
Week 2
Monday Sets Reps Weight Tuesday Sets Reps Weight Wednesday Sets
Flat Barbell BP 3 1 88 Flat Barbell BP 3 3 75 Flat Barbell BP 3
Flat Barbell BP 3 3 75 Low Pin Press 3 6 75 High Pin Press 3
Isolation #1 3 20 75 Isolation #1 3 20 75 Isolation #1 3
Isloation #2 3 20 75 Isloation #2 3 20 75 Isloation #2 3
Week 3
Monday Sets Reps Weight Tuesday Sets Reps Weight Wednesday Sets
Flat Barbell BP 3 1 90 Flat Barbell BP 3 3 80 Flat Barbell BP 3
Flat Barbell BP 3 3 80 Slingshot CG BP 3 12 80 Standing Barbell OP 3
Isolation #1 3 20 80 Isolation #1 3 20 80 Isolation #1 3
Isloation #2 3 20 80 Isloation #2 3 20 80 Isloation #2 3
Week 4
Monday Sets Reps Weight Tuesday Sets Reps Weight Wednesday Sets
Flat Barbell BP 10 3 85 Rest Rest
Slingshot CG BP AMRAP
Week 5
Monday Sets Reps Weight Tuesday Sets Reps Weight Wednesday Sets
Flat Barbell BP 3 1 90 Flat Barbell BP 3 3 83 Rest
Flat Barbell BP 5 3 80 Slingshot CG BP 3 8 83
Isolation #1 3 20 80 Isolation #1 3 20 83
Isloation #2 3 20 80 Isloation #2 3 20 83
Week 6
Monday Sets Reps Weight Tuesday Sets Reps Weight Wednesday Sets
Flat Barbell BP 3 1 93 Flat Barbell BP 3 3 83 Rest
Flat Barbell BP 5 1 88 Slingshot CG BP 3 6 83
Isolation #1 3 20 Isolation #1 3 20 83
Isloation #2 3 20 Isloation #2 3 20 83
Week 7
Monday Sets Reps Weight Tuesday Sets Reps Weight Wednesday Sets
Flat Barbell BP 3 3 90 Rest Rest
Isolation #1 1 20 80
Isloation #2 1 20 80
Week 8
Monday Sets Reps Weight Tuesday Sets Reps Weight Wednesday Sets
High Pin Press 3 3 105 Rest Rest
Isolation #1 1 20 80
Isloation #2 1 20 80
Reps Weight Thursday Sets Reps Weight Friday Sets Reps Weight
3 70 Flat Barbell BP 3 3 70 Flat Barbell BP 3 3 70
6 70 Standing Barbell OP 3 3 70 Slingshot CG BP 3 3 70
20 70 Isolation #1 3 20 70 Isolation #1 3 20 70
20 70 Isloation #2 3 20 70 Isloation #2 3 20 70
Reps Weight Thursday Sets Reps Weight Friday Sets Reps Weight
3 75 Flat Barbell BP 3 3 75 Flat Barbell BP 3 3 75
6 75 Low Pin Press 3 3 75 High Pin Press 3 3 75
20 75 Isolation #1 3 20 75 Isolation #1 3 20 75
20 75 Isloation #2 3 20 75 Isloation #2 3 20 75
Reps Weight Thursday Sets Reps Weight Friday Sets Reps Weight
3 80 Flat Barbell BP 3 3 80 Flat Barbell BP 3 3 80
12 80 Slingshot CG BP 3 10 80 Standing Barbell OP 3 10 80
20 80 Isolation #1 3 20 80 Isolation #1 3 20 80
20 80 Isloation #2 3 20 80 Isloation #2 3 20 80
Reps Weight Thursday Sets Reps Weight Friday Sets Reps Weight
Flat Barbell BP 3 3 85 Rest
Standing Barbell OP AMRAP
Reps Weight Thursday Sets Reps Weight Friday Sets Reps Weight
High Pin Press 3 3 100 Flat Barbell BP 3 3 83
Isolation #1 1 20 80 Slingshot CG BP 3 8 83
Isloation #2 1 20 80 Isolation #1 3 20 83
Isloation #2 3 20 83
Reps Weight Thursday Sets Reps Weight Friday Sets Reps Weight
Flat Barbell BP 3 3 83 Flat Barbell BP 3 3 83
Slingshot CG BP 3 6 83 Standing Barbell OP 3 6 83
Isolation #1 3 20 83 Isolation #1 3 20 83
Isloation #2 3 20 83 Isloation #2 3 20 83
Reps Weight Thursday Sets Reps Weight Friday Sets Reps Weight
Flat Barbell BP 5 3 85 Rest
Flat Barbell BP 5RM
Isolation #1 1 20 80
Isloation #2 1 20 80
Reps Weight Thursday Sets Reps Weight Friday Sets Reps Weight
Rest MAX OUT
MAX OUT
Saturday Sunday
Rest Rest
Saturday Sunday
Rest Rest
Saturday Sunday
Rest Rest
Saturday Sunday
Rest Rest
Saturday Sunday
Rest Rest
Saturday Sunday
Rest Rest
Saturday Sunday
Rest Rest
Saturday Sunday
Rest Rest
10-Week Program
Week 1
Monday Sets Reps Weight Tuesday Sets Reps Weight Wednesday Sets
Flat Barbell BP 3 3 70 Flat Barbell BP 3 3 70 Flat Barbell BP 3
Slingshot CG BP 3 8 70 Standing Barbell OP 3 6 70 Slingshot CG BP 3
Isolation #1 3 20 70 Isolation #1 3 20 70 Isolation #1 3
Isloation #2 3 20 70 Isloation #2 3 20 70 Isloation #2 3
Week 2
Monday Sets Reps Weight Tuesday Sets Reps Weight Wednesday Sets
Flat Barbell BP 5 3 70 Flat Barbell BP 5 3 70 Flat Barbell BP 5
Slingshot CG BP 3 8 70 Standing Barbell OP 3 6 70 Slingshot CG BP 3
Isolation #1 3 20 70 Isolation #1 3 20 70 Isolation #1 3
Isloation #2 3 20 70 Isloation #2 3 20 70 Isloation #2 3
Week 3
Monday Sets Reps Weight Tuesday Sets Reps Weight Wednesday Sets
Flat Barbell BP 3 1 88 Flat Barbell BP 3 3 75 Flat Barbell BP 3
Flat Barbell BP 3 3 75 Low Pin Press 3 6 75 High Pin Press 3
Isolation #1 3 20 75 Isolation #1 3 20 75 Isolation #1 3
Isloation #2 3 20 75 Isloation #2 3 20 75 Isloation #2 3
Week 4
Monday Sets Reps Weight Tuesday Sets Reps Weight Wednesday Sets
Flat Barbell BP 5 3 75 Flat Barbell BP 5 3 75 Flat Barbell BP 5
Slingshot CG BP 3 8 75 Standing Barbell OP 3 6 75 Slingshot CG BP 3
Isolation #1 3 20 75 Isolation #1 3 20 75 Isolation #1 3
Isloation #2 3 20 75 Isloation #2 3 20 75 Isloation #2 3
Week 5
Monday Sets Reps Weight Tuesday Sets Reps Weight Wednesday Sets
Flat Barbell BP 3 1 90 Flat Barbell BP 3 3 80 Flat Barbell BP 3
Flat Barbell BP 3 3 80 Slingshot CG BP 3 12 80 Standing Barbell OP 3
Isolation #1 3 20 80 Isolation #1 3 20 80 Isolation #1 3
Isloation #2 3 20 80 Isloation #2 3 20 80 Isloation #2 3
Week 6
Monday Sets Reps Weight Tuesday Sets Reps Weight Wednesday Sets
Flat Barbell BP 10 3 85 Rest Rest
Slingshot CG BP AMRAP
Week 7
Monday Sets Reps Weight Tuesday Sets Reps Weight Wednesday Sets
Flat Barbell BP 3 1 93 Flat Barbell BP 3 3 85 Rest
Isolation #1 3 20 Isolation #1 3 20
Isloation #2 3 20 Isloation #2 3 20
Week 8
Monday Sets Reps Weight Tuesday Sets Reps Weight Wednesday Sets
Flat Barbell BP 10 3 85 Rest Rest
Slingshot CG BP AMRAP
Week 9
Monday Sets Reps Weight Tuesday Sets Reps Weight Wednesday Sets
Flat Barbell BP 3 3 90 Rest Rest
Isolation #1 1 20
Isloation #2 1 20
Week 10
Monday Sets Reps Weight Tuesday Sets Reps Weight Wednesday Sets
High Pin Press 3 3 105 Rest Rest
Isolation #1 1 20 80
Isloation #2 1 20 80
Reps Weight Thursday Sets Reps Weight Friday Sets Reps Weight
3 70 Flat Barbell BP 3 3 70 Flat Barbell BP 3 3 70
6 70 Standing Barbell OP 3 3 70 Slingshot CG BP 3 3 70
20 70 Isolation #1 3 20 70 Isolation #1 3 20 70
20 70 Isloation #2 3 20 70 Isloation #2 3 20 70
Reps Weight Thursday Sets Reps Weight Friday Sets Reps Weight
3 70 Flat Barbell BP 5 3 70 Flat Barbell BP 5 3 70
6 70 Standing Barbell OP 3 3 70 Slingshot CG BP 3 3 70
20 70 Isolation #1 3 20 70 Isolation #1 3 20 70
20 70 Isloation #2 3 20 70 Isloation #2 3 20 70
Reps Weight Thursday Sets Reps Weight Friday Sets Reps Weight
3 75 Flat Barbell BP 3 3 75 Flat Barbell BP 3 3 75
6 75 Low Pin Press 3 3 75 High Pin Press 3 3 75
20 75 Isolation #1 3 20 75 Isolation #1 3 20 75
20 75 Isloation #2 3 20 75 Isloation #2 3 20 75
Reps Weight Thursday Sets Reps Weight Friday Sets Reps Weight
3 75 Flat Barbell BP 3 3 70 Flat Barbell BP 3 3 70
6 75 Standing Barbell OP 3 3 70 Slingshot CG BP 3 3 70
20 75 Isolation #1 3 20 70 Isolation #1 3 20 70
20 75 Isloation #2 3 20 70 Isloation #2 3 20 70
Reps Weight Thursday Sets Reps Weight Friday Sets Reps Weight
3 80 Flat Barbell BP 3 3 80 Flat Barbell BP 3 3 80
12 80 Slingshot CG BP 3 10 80 Standing Barbell OP 3 10 80
20 80 Isolation #1 3 20 80 Isolation #1 3 20 80
20 80 Isloation #2 3 20 80 Isloation #2 3 20 80
Reps Weight Thursday Sets Reps Weight Friday Sets Reps Weight
Flat Barbell BP 10 3 85 Rest
Standing Barbell OP AMRAP
Reps Weight Thursday Sets Reps Weight Friday Sets Reps Weight
Flat Barbell BP 3 3 85 Flat Barbell BP 3 3 85
Isolation #1 3 20 Isolation #1 3 20
Isloation #2 3 20 Isloation #2 3 20
Reps Weight Thursday Sets Reps Weight Friday Sets Reps Weight
Flat Barbell BP 10 3 85 Rest
Standing Barbell OP AMRAP
Reps Weight Thursday Sets Reps Weight Friday Sets Reps Weight
Flat Barbell BP 5 3 85 Rest
Flat Barbell BP 5RM
Isolation #1 1 20
Isloation #2 1 20
Reps Weight Thursday Sets Reps Weight Friday Sets Reps Weight
Rest MAX OUT
MAX OUT
Saturday Sunday
Rest Rest
Saturday Sunday
Rest Rest
Saturday Sunday
Rest Rest
Saturday Sunday
Rest Rest
Saturday Sunday
Rest Rest
Saturday Sunday
Rest Rest
Saturday Sunday
Rest Rest
Saturday Sunday
Rest Rest
Saturday Sunday
Rest Rest
Saturday Sunday
Rest Rest
