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Home » Programs » 12 Week Powerlifting & Strength Programs » 12 Week Bench Press Programs » Brad Gillingham 12 Week Bench Program

Brad Gillingham 12 Week Bench Program

Last updated October 3, 2019
Experience level: Intermediate

Weeks: 12

Periodization: Undulating Periodization

Powerlifting meet prep program: Yes

Program goal: Powerlifting

Uses RPE:No

Uses 1RM Percentage(%):Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

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

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Filed Under: 12 Week Bench Press Programs, 12 Week Programs, Bench Press Workout Program, Lift Specific Program, Programs


Bench press frequency: 2

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