KIZEN 6 Week Bench Program

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315

Bench 1RM: WEEK 1 DAY 1

DAY 2

Movement Bench Press Superset x3 Dumbbell Incline Face Pull

Sets 8

Reps 3

%1RM 77.5%

Weight 245

3 3

10 30

-

Movement Bench Overhead Press Rows

Sets 4 3 3

Reps 6-8 5 8-10

%1RM 65% 70% -

Weight 205 220

Movement Bench Press Superset x3 Dumbbell Incline Face Pull

Sets 6

Reps 3

%1RM 80.0%

Weight 250

3 3

10 30

-

Movement Bench Overhead Press Rows

Sets 3 4 3

Reps 5 5 8-10

%1RM 70% 70% -

Weight 220 220

Movement Bench Press Superset x3 Dumbbell Incline Face Pull

Sets 5

Reps 3

%1RM 82.5%

Weight 260

3 3

10 30

-

Movement Bench Overhead Press Rows

Sets 4 5 3

Reps 6-8 5 8-10

%1RM 72.5% 70% -

Weight 230 220

Movement Bench Press Superset x3 Dumbbell Incline Face Pull

Sets 5

Reps 3

%1RM 85%

Weight 270

3 3

10 30

-

Movement Bench Overhead Press Rows

Sets 4 3 3

Reps 5 5 8-10

%1RM 75% 72.5% -

Weight 235 230

Movement Bench Press Superset x3 Dumbbell Incline Face Pull

Sets 5

Reps 2

%1RM 87.5%

Weight 275

3 3

10 30

-

Movement Bench Overhead Press Rows

Sets 3 4 3

Reps 3-5 5 8-10

%1RM 77.5% 72.5% -

RPE -

Journal

Notes

RPE 9

Journal

Notes

RPE -

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Notes

RPE 9

Journal

Notes

RPE -

Journal

Notes

RPE 8

Journal

Notes

RPE -

Journal

Notes

RPE 8

Journal

Notes

RPE -

Journal

Notes

Journal

Notes

9 9

WEEK 2 DAY 1

DAY 2

9 9

WEEK 3 DAY 1

DAY 2

8 8

WEEK 4 DAY 1

DAY 2

8 8

WEEK 5 DAY 1

DAY 2

WEEK 6

7 7

Weight 245 230

RPE 7

WEEK 6 DAY 1

DAY 2

Movement Bench Press Bench Press Superset x3 Dumbbell Incline Face Pull

Sets 1 1

Reps 2 1

%1RM 90% 95%

3 3

10 30

-

Movement

Sets 3 3

Reps 5 8-10

%1RM 60.0% -

Weight 190

Sets 1 1 1

Reps 1 1 1

%1RM 90% 95% 100%

Weight 285 300 315

Bench Rows

Weight 285 300

RPE -

Journal

Notes

RPE 7

Journal

Notes

RPE -

Journal

Notes

7 7

WEEK 7 - Test Movement

DAY 1

Bench Press Bench Press Bench Press