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    KIZEN 6 Week Bench Program

    Uploaded by

    Luca Moltelo
    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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    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd

    KIZEN 6 Week Bench Program

    Uploaded by

    Luca Moltelo
    202 views9 pages
    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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    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.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    202 views9 pages

    KIZEN 6 Week Bench Program

    Uploaded by

    Luca Moltelo
    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.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 9
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    The document outlines a 6 week bench press program with increasing weight and decreasing reps each week. It includes bench press, overhead press, rows, and dumbbell incline exercises in a periodized structure.

    The program is split into weekly phases with increasing intensity (weight) and decreasing volume (reps). Each week focuses on bench press and alternates between heavier sets of 3 reps and back-off sets of 6-8 reps. Additional pressing and pulling exercises are included each session.

    The program pairs dumbbell incline presses with the bench press sets. It also includes face pulls performed with high reps and as a finisher. Both are meant to support the primary pressing movements.

    To Save: Log in to Google --> File --> Make a Copy | Thanks, liftvault.

    com

    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 -

    9
    9

    Weight RPE Journal Notes


    205 -
    220 -
    9

    Weight RPE Journal Notes


    250 -

    9
    9

    Weight RPE Journal Notes


    220 -
    220 -
    9
    Weight RPE Journal Notes
    260 -

    8
    8

    Weight RPE Journal Notes


    230 -
    220 -
    8

    Weight RPE Journal Notes


    270 -

    8
    8

    Weight RPE Journal Notes


    235 -
    230 -
    8

    Weight RPE Journal Notes


    275 -

    7
    7

    Weight RPE Journal Notes


    245 -
    230 -
    7
    Weight RPE Journal Notes
    285 -
    300 -

    7
    7

    Weight RPE Journal Notes


    190 -
    7

    Weight RPE Journal Notes


    285 -
    300 -
    315 -
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