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KIZEN 6 Week Bench Program

This document outlines a 6-week bench press program. Each week consists of 2 workout days focusing on bench press, overhead press, rows, and other accessory lifts. The program progresses each week by increasing the weight lifted for the bench press and decreasing reps while maintaining percentages of the lifter's 1 rep max. The final week is designed to retest the lifter's 1 rep max on the bench press.

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Luca Moltelo
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510 views9 pages

KIZEN 6 Week Bench Program

This document outlines a 6-week bench press program. Each week consists of 2 workout days focusing on bench press, overhead press, rows, and other accessory lifts. The program progresses each week by increasing the weight lifted for the bench press and decreasing reps while maintaining percentages of the lifter's 1 rep max. The final week is designed to retest the lifter's 1 rep max on the bench press.

Uploaded by

Luca Moltelo
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 XLSX, PDF, TXT or read online on Scribd
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6 WEEK BENCH
PROGRAM
Bench 1RM: 315
WEEK 1
Movement Sets Reps %1RM
Bench Press 8 3 77.5%
Superset x3
DAY 1 Dumbbell Incline 3 10 -
Face Pull 3 30 -

Movement Sets Reps %1RM


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

WEEK 2
Movement Sets Reps %1RM
Bench Press 6 3 80.0%
Superset x3
DAY 1 Dumbbell Incline 3 10 -
Face Pull 3 30 -

Movement Sets Reps %1RM


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

WEEK 3
Movement Sets Reps %1RM
Bench Press 5 3 82.5%
Superset x3
DAY 1 Dumbbell Incline 3 10 -
Face Pull 3 30 -

Movement Sets Reps %1RM


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

WEEK 4
Movement Sets Reps %1RM
Bench Press 5 3 85%
Superset x3
DAY 1 Dumbbell Incline 3 10 -
Face Pull 3 30 -

Movement Sets Reps %1RM


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

WEEK 5
Movement Sets Reps %1RM
Bench Press 5 2 87.5%
Superset x3
DAY 1 Dumbbell Incline 3 10 -
Face Pull 3 30 -

Movement Sets Reps %1RM


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

WEEK 6
Movement Sets Reps %1RM
Bench Press 1 2 90%
Bench Press 1 1 95%
DAY 1 Superset x3
Dumbbell Incline 3 10 -
Face Pull 3 30 -

Movement Sets Reps %1RM


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

WEEK 7 - Test
Movement Sets Reps %1RM
Bench Press 1 1 90%
Bench Press 1 1 95%
DAY 1 Bench Press 1 1 100%
H

Weight RPE Journal Notes


245 -

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7

Weight RPE Journal Notes


190 -
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Weight RPE Journal Notes


285 -
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315 -
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