Brad Gillingham 12 Week Bench Program (2025)

Brad Gillingham 12 Week Bench Press Program

By Kyle Risley
Last updated July 15, 2021

Experience level: Intermediate
Weeks: 12
Periodization: Undulating Periodization
Meet prep program: Yes
Program goal: Powerlifting
Uses RPE: No
Uses 1RM Percentage(%): Yes

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Update: Rounded off weight values to the nearest 5 to clean the spreadsheet up.

Brad Gillingham’s 12 week raw bench program is a no frills bench-only program that incorporates a heavy day and a volume day into a 2x weekly program.

Working from 90% of 1RM to 102.5% of 1RM in 12 weeks, the program calls for heavy single work with rep ranges of 3 to 5 on heavy days and higher rep or set count ranges in the 60-75% range on lighter days.

Source

Brad Gillingham Raw Bench 12 Week Program

About Kyle Risley

Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.