High-Rep Bench Press Program
1RM 100
Monday Friday
W# Sets Reps Weight W# Sets
1 15 62.5 2
1 2 12 67.5 2 2
2 10 72.5 1
1 15 62.5 2
3 2 12 70 4 2
2 10 75 2
1 15 65 2
5 2 12 70 6 2
1 F 77.5 2
2 12 70 2
7 2 10 75 8 2
2 F 80 1
2 12 70 2
9 2 10 77.5 10 2
1 F 82.5 1
2 12 72.5 2
11 2 10 80 12 2
1 F 85 1
1 12 75 1
13 2 10 82.5 14 1
2 8 87.5 1
Explanations:
RO - For a rep out, do the target weight at a 4-0-2 tempo till failure.
For all other sets, just use a reasonable tempo.
F - Do set to failure, if you can't lift more than 6 times, drop 1RM by 2,5Kg,
if you can lift it 7-10 times, continue with current 1RM
and if you can lift it more than 10 times increase your 1RM by 2,5Kg
ress Program
Friday
Reps Weight
10 70
8 77.5
RO 77.5
10 72.5
8 77.5
RO 77.5
10 75
8 80
RO 80
10 75
6 82.5
RO 82.5
10 72.5
8 85
6 87.5
10 77.5
8 85
6 90
10 80
8 87.5
6 90
ight at a 4-0-2 tempo till failure.
re than 6 times, drop 1RM by 2,5Kg,
mes increase your 1RM by 2,5Kg
Monday: Chest, Shoulders, Triceps
Tuesday: Rest
Wednesday: Back, Biceps
Thurday: Rest
Friday: Chest, Shoulders, Triceps
Saturday: Legs, Back
Sunday: Rest