Gillingham Bench

The Brad Gillingham automated bench press program calculator created by Adam Gerbert is located at: http://benchprogram.com

This bench press program was created by Brad Gillingham* and has a heavy bench day per week and a light bench day per week.  The percentages are based on your one rep bench max.

The example below uses 275 as the one rep max.

Heavy Day:  After warm up sets, do the heavy single for the day followed by the working sets for that day.

Heavy Day Single Weight

Percent

Working Sets Weight

Percent

Week 1 1 248 90.0% 3×5 220 80.0%
Week 2 1 254 92.5% 5×3 227 82.5%
Week 3 1 261 95.0% 5×3 234 85.0%
Week 4 1 268 97.5% 5×3 241 87.5%
Week 5 1 254 92.5% 3×5 227 82.5%
Week 6 1 261 95.0% 5×3 234 85.0%
Week 7 1 268 97.5% 5×3 241 87.5%
Week 8 1 275 100% 5×3 248 90.0%
Week 9 1 261 95.0% 3×5 227 82.5%
Week 10 1 268 97.5% 5×3 234 85.0%
Week 11 1 275 100.0% 5×3 241 87.5%
Week 12 1 282 102.5% 5×3 248 90.0%

Light Day: After warm up, follow the working sets for the day

Light Day Working Sets Weight

Percent

Week 1 2×8 179 65.0%
Week 2 8×3 165 60.0%
Week 3 2×8 186 67.5%
Week 4 8×3 165 60.0%
Week 5 2×8 193 70.0%
Week 6 8×3 165 60.0%
Week 7 2×8 199 72.5%
Week 8 8×3 165 60.0%
Week 9 2×8 206 75.0%
Week 10 8×3 165 60.0%
Week 11 2×8 213 77.5%
Week 12 8×3 165 60.0%

*Brad Gillingham is a world ranked USAPL super heavyweight.  He developed this bench program.  This program along with other powerlifting programs, information, and helpful products can be found at Brad’s gym at http://www.jackalsgym.com


  • Automated Gillingham Bench Press calculator created by Adam Gerbert:  here
  • Cast Iron Strength has an automated webpage for this program:  here
  • Jackals Gym also has an Advanced Bench program with Calculator available: here
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