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
USA Powerlifting MARYLAND 