A 16-week tournament prep with a bench focus. Exact percentages of your 1RM, multiple bench variations. 4 days per week. Inspired by Boris Sheiko's methodology.
By Gravity Room
Program weeks (relative)
| Set | Kg | Reps | Tgt. | |
|---|---|---|---|---|
| W1 | 10 | 5 | ||
| W2 | 12.5 | 4 | ||
| W3 | 15 | 3 | ||
| 1 | 15 | 3 | ||
| 2 | 15 | 3 | ||
| 3 | 15 | 3 | ||
| 4 | 15 | 3 |
| Set | Kg | Reps | Tgt. | |
|---|---|---|---|---|
| W1 | 10 | 5 | ||
| W2 | 12.5 | 4 | ||
| W3 | 15 | 3 | ||
| 1 | 15 | 2 | ||
| 2 | 15 | 2 | ||
| 3 | 15 | 2 | ||
| 4 | 15 | 2 |
| Set | Kg | Reps | Tgt. | |
|---|---|---|---|---|
| 1 | — | 8 | ||
| 2 | — | 8 | ||
| 3 | — | 8 | ||
| 4 | — | 8 | ||
| 5 | — | 8 |
| Set | Kg | Reps | Tgt. | |
|---|---|---|---|---|
| 1 | — | 6 | ||
| 2 | — | 6 | ||
| 3 | — | 6 | ||
| 4 | — | 6 | ||
| 5 | — | 6 |
| Set | Kg | Reps | Tgt. | |
|---|---|---|---|---|
| 1 | — | 6 | ||
| 2 | — | 6 | ||
| 3 | — | 6 | ||
| 4 | — | 6 | ||
| 5 | — | 6 |
It runs 16 weeks of bench-emphasis powerlifting prep, training 4 days per week.
No. It is an advanced program that uses exact percentages of your 1RM and multiple bench variations, so it assumes an established 1RM and lifting experience.
Every session is percentage-based off your current 1RM, with several bench press variations spread across 4 training days a week.
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