Adam BradleyFor intermediates stuck on bench who want a structured, short-term 1RM boost.
This program was designed to increase training frequency on the bench press, incorporate percentage-based loading and tempo control to drive clear strength gains. It uses a five-day split (Upper, Lower, Pull, Push, Lower) to not only focus on the bench press but also strengthen supporting muscles and full-body synergy. Over six weeks it moves from a base phase into heavy loading and unload phases to peak for a 1RM attempt.
Program Roadmap
The program runs for six weeks at five sessions per week, each lasting about 60 minutes. The split is Upper → Lower → Pull → Push → Lower and emphasizes the bench press each session. Main bench sets use percentage of your 1RM and a specified tempo (for example 2:1:X:0 meaning 2 seconds down, 1 second pause, explosive up, no top hold). Week 1 is the base, weeks 2,4,5 are heavy loading, and weeks 3 & 6 are unload/peak phases. Accessory work includes pull-ups/rows, shoulders/triceps, lower-body assistance, and many movements use percentage or RPE.
Chest
Back
Shoulders
Arms
LegsBackShouldersArms
AbsChestShouldersArmsLegsBefore your bench press sessions establish your setup (leg drive, arch, scapular retraction) and perform adequate warm-up sets. Strictly follow percentage and tempo guidelines and track your numbers, and between heavy sets rest for 3–5 minutes to maintain performance. Use accessory movements to actively support the bench (triceps, upper back, scapular stability). Use the unload weeks (weeks 3 and 6) to recover and prepare for your final 1RM attempt. Because you train five days per week, recovery (adequate protein intake, sleep) is critical. If the bench volume feels burdensome, reduce accessory volume and prioritize technique and form. Pre-set your PR target for the final week and plan your warm-up procedure.
- If your 1RM is 100kg
- "80%" on a set means you should lift 80kg.
Dr. Adam Bradley is a strength coach and scholar with degrees in exercise science and sports nutrition, along with years of experience in athlete training and research. As a former Division I (college-level) football player, he specializes in athlete performance enhancement, muscular and nervous system adaptations, and coaching education, while also designing practical gym programming.
