{"id":15381,"date":"2023-04-25T09:15:43","date_gmt":"2023-04-25T13:15:43","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=15381"},"modified":"2023-04-25T09:15:49","modified_gmt":"2023-04-25T13:15:49","slug":"12-week-bench-press-program-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/12-week-bench-press-program-with-pdf","title":{"rendered":"12 Week Bench Press Program to Progress Your 1RM (w\/PDF)"},"content":{"rendered":"\n<p>If you\u2019re looking for an easy-to-follow bench press development program that can help you increase your strength safely, strategically, and effectively, you\u2019ve come to the right place.<\/p>\n\n\n\n<p>In this article, I\u2019ve shared the ultimate 12 week bench press program that will help you break your old personal record (PR) and set a new one.<\/p>\n\n\n\n<p>This program will not only <a href=\"https:\/\/thefitnessphantom.com\/4-day-powerlifting-program-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"15055\" rel=\"noreferrer noopener\">maximize your strength<\/a> but also help you <a href=\"https:\/\/thefitnessphantom.com\/best-workout-for-upper-body-strength\" target=\"_blank\" data-type=\"post\" data-id=\"670\" rel=\"noreferrer noopener\">build a sizeable upper body<\/a>, increase your pushing ability, and improve body composition.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>12 Week Bench Press Program for Strength Gain<\/strong><\/h2>\n\n\n\n<p>In this program, you&#8217;ll train your chest twice a week. On your first day, you&#8217;ll focus on strength (heavyweight sets), and on the other day, you&#8217;ll lift (moderate weight) to improve the development of your pecs.<\/p>\n\n\n\n<p>A combination of heavy and moderate weight sets will help you <a href=\"https:\/\/thefitnessphantom.com\/best-barbell-push-exercises\" target=\"_blank\" rel=\"noreferrer noopener\">boost your pushing ability<\/a> and promote hypertrophy.<\/p>\n\n\n\n<p>Anyone, from males to females, can try this 12 week bench press peaking program to maximize their strength safely and effectively.<\/p>\n\n\n\n<p><strong>Warm-up:<\/strong> Before you begin lifting weights, you need to perform <a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"10938\" rel=\"noreferrer noopener\">warm-up exercises to increase blood flow<\/a> and get your muscles ready to lift weights. Warmup helps you prepare to push more weight and lower the risk of injuries.<\/p>\n\n\n\n<p><strong>Here&#8217;s a 10-minute warm-up workout for bench press:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stationary Bike: 5 minutes<\/li>\n\n\n\n<li>Upper Body Foam Rolling: 4 minutes<\/li>\n\n\n\n<li>Empty Barbell Bench Press: 20 reps (1 min)<\/li>\n<\/ul>\n\n\n\n<p>If you want to explore a <a href=\"https:\/\/powerliftingtechnique.com\/bench-press-warm-up\/\" target=\"_blank\" rel=\"noreferrer noopener\">comprehensive bench press warm-up guide<\/a>, you can check out this excellent resource published by Avi Silverberg on his website Powerliftingtechnique.com.<\/p>\n\n\n\n<p>Okay, let&#8217;s explore the program.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center\">WEEK 1-3<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/04\/12-Week-Bench-Press-Program.jpg\" alt=\"12 Week Bench Press Program\" class=\"wp-image-15489\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/04\/12-Week-Bench-Press-Program.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/04\/12-Week-Bench-Press-Program-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/04\/12-Week-Bench-Press-Program-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\" style=\"text-transform:uppercase\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Set<\/th><th>Reps<\/th><th>Intensity<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>6<\/td><td>60% of your 1RM<\/td><td>2-min<\/td><\/tr><tr><td>2<\/td><td>5<\/td><td>70% of your 1RM<\/td><td>4-min<\/td><\/tr><tr><td>3<\/td><td>5<\/td><td>75% of your 1RM<\/td><td>4-min<\/td><\/tr><tr><td>4<\/td><td>4<\/td><td>80% of your 1RM<\/td><td>3-min<\/td><\/tr><tr><td>5<\/td><td>3<\/td><td>85% of your 1RM<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Accessory Exercises<\/strong> (Perform three sets of 10 to 12 reps with one to 2 minutes of rest between them.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Chest Flys: 12 x 3<\/li>\n\n\n\n<li>Band Pull Apart: 10 x 3<\/li>\n\n\n\n<li>Bent-over Barbell Row: 12 x 3<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\" style=\"text-transform:uppercase\"><strong>Thursday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Intensity<\/th><th>Reps<\/th><th>Sets<\/th><\/tr><\/thead><tbody><tr><td>Incline DB Bench Press<\/td><td>40-50% of your 1RM<\/td><td>12-15<\/td><td>3<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/overhead-press\" target=\"_blank\" rel=\"noreferrer noopener\">Barbell Overhead Press<\/a><\/td><td>30-45% of your 1RM<\/td><td>15-20<\/td><td>3<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=2mn_NyAchgM\" target=\"_blank\" rel=\"noreferrer noopener\">Spoto Press<\/a><\/td><td>40-50% of your 1RM<\/td><td>10-12<\/td><td>3<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-workouts-for-mass-gain#4_Close_Grip_Bench_Press\" target=\"_blank\" rel=\"noreferrer noopener\">Close Grip Bench Press<\/a><\/td><td>40-50% of your 1RM<\/td><td>12-15<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center\">WEEK 4-6<\/h3>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>MONDAY<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Set<\/th><th>Reps<\/th><th>Intensity<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>8<\/td><td>50% of your 1RM<\/td><td>2-min<\/td><\/tr><tr><td>2<\/td><td>6<\/td><td>60% of your 1RM<\/td><td>4-min<\/td><\/tr><tr><td>3<\/td><td>5<\/td><td>70% of your 1RM<\/td><td>4-min<\/td><\/tr><tr><td>4<\/td><td>4<\/td><td>75% of your 1RM<\/td><td>3-min<\/td><\/tr><tr><td>5<\/td><td>3<\/td><td>80% of your 1RM<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Additional Exercises:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Bar Dips: Do as many reps as possible x 3<\/li>\n\n\n\n<li>Lateral Delt Raises: 10 reps x 3<\/li>\n\n\n\n<li>Inverted Row: 15 reps x 3<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>THURSDAY<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Intensity<\/th><th>Reps<\/th><th>Sets<\/th><\/tr><\/thead><tbody><tr><td>Close Grip Bench Press<\/td><td>40-50% of your 1RM<\/td><td>12-15<\/td><td>3<\/td><\/tr><tr><td>Pin Press<\/td><td>30-45% of your 1RM<\/td><td>15-20<\/td><td>3<\/td><\/tr><tr><td>Deficit pushups<\/td><td>40-50% of your 1RM<\/td><td>10-12<\/td><td>3<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=9Lpwk3nLve8\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Tate press<\/a><\/td><td>40-50% of your 1RM<\/td><td>12-15<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center\" style=\"text-transform:uppercase\">Week 7-9<\/h3>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>MONDAY<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Set<\/th><th>Reps<\/th><th>Intensity<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>6<\/td><td>60% of your 1RM<\/td><td>2-min<\/td><\/tr><tr><td>2<\/td><td>5<\/td><td>70% of your 1RM<\/td><td>4-min<\/td><\/tr><tr><td>3<\/td><td>5<\/td><td>80% of your 1RM<\/td><td>4-min<\/td><\/tr><tr><td>4<\/td><td>4<\/td><td>85% of your 1RM<\/td><td>3-min<\/td><\/tr><tr><td>5<\/td><td>3<\/td><td>90% of your 1RM<\/td><td>3-min<\/td><\/tr><tr><td>6<\/td><td>2<\/td><td>95% of your 1RM<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Accessory Exercises:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dumbbell Slow-mo Bench Press: 10 reps x 3<\/li>\n\n\n\n<li>Banded Pull Apart: 10 reps x 3<\/li>\n\n\n\n<li>Chest Supported Row: 10 reps x 3<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>THURSDAY<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Intensity<\/th><th>Reps<\/th><th>Sets<\/th><\/tr><\/thead><tbody><tr><td>Incline Barbell Bench Press<\/td><td>40-50% of your 1RM<\/td><td>12-15<\/td><td>3<\/td><\/tr><tr><td>Spoto Press<\/td><td>30-45% of your 1RM<\/td><td>15-20<\/td><td>3<\/td><\/tr><tr><td>One-arm Landmine Press<\/td><td>40-50% of your 1RM<\/td><td>10-12<\/td><td>3<\/td><\/tr><tr><td>Cable Crossover\/Chest Fly<\/td><td>40-50% of your 1RM<\/td><td>12-15<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center\" style=\"text-transform:uppercase\">Week 10-12<\/h3>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>MONDAY<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Set<\/th><th>Reps<\/th><th>Intensity<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>5<\/td><td>70% of your 1RM<\/td><td>4-min<\/td><\/tr><tr><td>2<\/td><td>5<\/td><td>80% of your 1RM<\/td><td>4-min<\/td><\/tr><tr><td>3<\/td><td>4<\/td><td>85% of your 1RM<\/td><td>3-min<\/td><\/tr><tr><td>4<\/td><td>3<\/td><td>90% of your 1RM<\/td><td>3-min<\/td><\/tr><tr><td>5<\/td><td>2<\/td><td>95% of your 1RM<\/td><td>3-min<\/td><\/tr><tr><td>6<\/td><td>1<\/td><td>100% of your 1RM<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Accessory Lifts:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Deficit Pushups: 10 reps x 3<\/li>\n\n\n\n<li>Lateral Delt Raises: 10 reps x 3<\/li>\n\n\n\n<li>Barbell Rows: 12 reps x 3<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>THURSDAY<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Intensity<\/th><th>Reps<\/th><th>Sets<\/th><\/tr><\/thead><tbody><tr><td>Pin Press<\/td><td>40-50% of your 1RM<\/td><td>12-15<\/td><td>3<\/td><\/tr><tr><td>Military Press<\/td><td>30-45% of your 1RM<\/td><td>15-20<\/td><td>3<\/td><\/tr><tr><td>Decline DB Bench Press<\/td><td>40-50% of your 1RM<\/td><td>10-12<\/td><td>3<\/td><\/tr><tr><td>Bar Dips<\/td><td>Bodyweight\/Weighted<\/td><td>12-15<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How Much Weight Should You Increase Every Week?<\/strong><\/h2>\n\n\n\n<p>This is how you can progressively increase weight and set your new bench press one-rep max (1RM).<\/p>\n\n\n\n<p>Here, I&#8217;ve taken an example of a person who lifts 100 kg and wants to progress his bench press.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Weeks<\/th><th>Increase Weight (Approx)<\/th><th>1RM<\/th><\/tr><\/thead><tbody><tr><td>Week 1<\/td><td>0<\/td><td>100<\/td><\/tr><tr><td>Week 2<\/td><td>1<\/td><td>101<\/td><\/tr><tr><td>Week 3<\/td><td>1<\/td><td>102<\/td><\/tr><tr><td>Week 4<\/td><td>1.5<\/td><td>103.5<\/td><\/tr><tr><td>Week 5<\/td><td>1.5<\/td><td>105<\/td><\/tr><tr><td>Week 6<\/td><td>2<\/td><td>107<\/td><\/tr><tr><td>Week 7<\/td><td>2<\/td><td>109<\/td><\/tr><tr><td>Week 8<\/td><td>2<\/td><td>111<\/td><\/tr><tr><td>Week 9<\/td><td>2<\/td><td>113<\/td><\/tr><tr><td>Week 9<\/td><td>2<\/td><td>115<\/td><\/tr><tr><td>Week 10<\/td><td>2<\/td><td>117<\/td><\/tr><tr><td>Week 11<\/td><td>2<\/td><td>119<\/td><\/tr><tr><td>Week 12<\/td><td>3<\/td><td>122<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>This is how you can increase your bench from 100 to 120 kg or 20% in 12 weeks.<\/p>\n\n\n\n<p>Some people may be able to lift more weight after 12 weeks of the program, and some may find it difficult to increase any weight.<\/p>\n\n\n\n<p>Increasing weight primarily depends on how consistently you follow the program, how much time you allow your muscles to recover, and how your feed your muscles the optimum nutrition.<\/p>\n\n\n\n<p>If you focus on everything properly, you&#8217;ll be able to break your old PR and set a new one.<\/p>\n\n\n\n<p><strong>Please note: <\/strong>You should not use this program if you have any kind of injury. Consult a professional before starting this program.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download 12 Week Bench Press Routine PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-51c89624-20c2-4d0a-b40b-d628f7cf8f62\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/04\/12-Week-Bench-Press-Program-for-Strength-Gain.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">12-Week-Bench-Press-Program-for-Strength-Gain<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/04\/12-Week-Bench-Press-Program-for-Strength-Gain.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-51c89624-20c2-4d0a-b40b-d628f7cf8f62\" download>Download<\/a><\/div>\n","protected":false},"excerpt":{"rendered":"<p>If you\u2019re looking for an easy-to-follow bench press development program that can help you increase your strength safely, strategically, and effectively, you\u2019ve come to the right place. In this article, I\u2019ve shared the ultimate 12 week bench press program that will help you break your old personal record (PR) and set a new one. This &#8230; <a title=\"12 Week Bench Press Program to Progress Your 1RM (w\/PDF)\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/12-week-bench-press-program-with-pdf\" aria-label=\"Read more about 12 Week Bench Press Program to Progress Your 1RM (w\/PDF)\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":15488,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[391],"tags":[465,386],"class_list":["post-15381","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-powerlifting","tag-bench-press","tag-powerlifting"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/15381","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=15381"}],"version-history":[{"count":14,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/15381\/revisions"}],"predecessor-version":[{"id":15493,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/15381\/revisions\/15493"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/15488"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=15381"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=15381"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=15381"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}