The Brad Gillingham automated bench press program calculator created by Adam Gerbert is located at: http://benchprogram.com
A downloadable Excel file of this program is located: here
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.
Light Day: After warm up, follow the working sets for the day
|Light Day||Working Sets||Weight||
*Brad Gillingham is a world ranked USA Powerlifting 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