12 Week Bench Program

Brad Gillingham inspired, program courtesy of Maryland Powerlifting

One Rep Max: Calculate

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

Heavy Day Single Weight

Percent

Working Sets Weight

Percent

Week 1 1 90.0% 3×5 80.0%
Week 2 1 92.5% 5×3 82.5%
Week 3 1 95.0% 5×3 85.0%
Week 4 1 97.5% 5×3 87.5%
Week 5 1 92.5% 3×5 82.5%
Week 6 1 95.0% 5×3 85.0%
Week 7 1 97.5% 5×3 87.5%
Week 8 1 100% 5×3 90.0%
Week 9 1 95.0% 3×5 82.5%
Week 10 1 97.5% 5×3 85.0%
Week 11 1 100.0% 5×3 87.5%
Week 12 1 102.5% 5×3 90.0%

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

Light Day Working Sets Weight

Percent

Week 1 2×8 65.0%
Week 2 8×3 60.0%
Week 3 2×8 67.5%
Week 4 8×3 60.0%
Week 5 2×8 70.0%
Week 6 8×3 60.0%
Week 7 2×8 72.5%
Week 8 8×3 60.0%
Week 9 2×8 75.0%
Week 10 8×3 60.0%
Week 11 2×8 77.5%
Week 12 8×3 60.0%