Lift Vault

Free Programs and Spreadsheets

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
Experience level:
Weeks:
Periodization:
Powerlifting meet prep program:
Program goal:
Uses RPE:
Uses 1RM Percentage(%):

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

Related Posts

  • KIZEN 6 Week Bench Peaking Program Spreadsheet

    Hot off the presses (ha!), this is the free 6 Week Bench Press Peaking Program spreadsheet by KIZEN Training. I highly recommend signing up for the free course at KIZEN that accompanies this program and guides you every step of the way. About the Program This…

  • Ed Coan Program: 12 and 14 Week Peaking Program Spreadsheets

    Ed Coan, arguably the GOAT of powerlifting, has a few popular programs floating around, including the Coan Phillipi Deadlift Routine. Here are two popular powerlifting programs in 12 and 14 week versions. Rep schemes for each program are included below the spreadsheets. These can be…

  • 6 Week Power Bench Press Program Spreadsheet

    Written by John Robbins and published by Dennis B. Beis in an early 1990's issue of Natural Bodybuilding, the 6 week power bench press program is a peaking program designed to end the 6 week cycle with a new 1 rep max.  Format: Bench 2x weekly…

  • 12 Week Bench Press Peaking Program Spreadsheet

    This is another old school bench press peaking program spreadsheet. It attempts to add 20 pounds onto the lifter's 1 rep max by the end of the cycle, which is pretty ambitious. Format: Bench 1x weekly Starts at 55% of your (1RM + 20 lbs)…

  • Candito 6 Week + Advanced Bench Press Hybrid Program

    Edit: Sets and reps were flipped on week 4 for bench press. This has been fixed now. This spreadsheet uses the popular Candito 6 Week Intermediate Program as a base and replaces the regular bench press work with Candito's Advanced Bench Press Program. The result is…

  • Brad Gillingham 16 Week Squat + Deadlift Program

    Similar to his 12 week bench program, the 16 week squat and deadlift program has the athlete using a no-frills approach. Each lift is trained 1x weekly, leaving plenty of room for complementary assistance exercises based upon the individual weaknesses of the lifter. Squats workouts…