12 Week Advanced Bench Press Programme - EliteFTS Article

	A	B	C	D	E	F	G
1	Bench Press Max	405	<-------- Enter your max here
2	Week 1 to 3 - Habituation
3	Sechdule - Monday - bench, Tuesday - Rest, Wednesday - Bench, Thursday - Rest - Friday - Bench - Weekend Off.
4	Week	Session	Intensity	Load	Sets	Reps
5	1	1	60%	243	6	3
6	1	2	60%	243	6	3
7	1	3	60%	243	6	3
8	2	4	60%	243	4	3
9	2	4	80%	324	2	3
10	2	5	60%	243	4	3
11	2	5	80%	324	2	3
12	2	6	60%	243	4	3
13	2	6	80%	324	2	3
14	3	7	70%	283.5	4	3
15	3	7	80%	324	2	3
16	3	8	70%	283.5	4	3
17	3	8	80%	324	2	3
18	3	9	70%	283.5	4	3
19	3	9	80%	324	2	3
20	Stress Block (accumulation)
21	Week	Session	Intensity	Load	Sets	Reps
22	1	1	80%	324	6	3
23	1	2	80%	324	6	2
24	1	3	80%	324	6	4
25	2	4	80%	324	6	2
26	2	5	80%	324	6	5
27	2	6	80%	324	6	2
28	3	7	80%	324	6	5
29	3	8	80%	324	6	2
30	3	9	80%	324	6	6
31	Stress Block (intensity)
32	Week	Session	Intensity	Load	Sets	Reps
33	4	10	80%	324	6	2
34	4	11	85%	344.25	4	5
35	4	12	80%	324	6	2
36	5	13	90%	364.5	3	4
37	5	14	80%	324	6	2
38	5	15	95%	384.75	2	3
39	6	16	80%	324	6	2
40	6	17	100%	405	1	2
41	6	18	80%	324	6	2
42	Consolidation Block
43	Week	Session	Exercise	Intensity	Load	Sets	Reps
44	1	1	Bench Press	70%	283.5	2	0
45			Bench Press	75%	303.75	2	0
46			Incline Bench Press	65%	263.25	2	8
47			Incline Bench Press	70%	283.5	2	6
48	1	2	Chain Bench Press	60%	243	2	4
49				60%	243	1	3
50				65%	263.25	1	3
51				70%	283.5	2	8
52			Shoulder Press	50%	202.5	2	6
53			Shoulder Press	55%	222.75
54	2	1	Bench Press	70%	283.5	2	4
55				75%	303.75	2	3
56				80%	324	1	3
57			Incline Bench Press	60%	243	2	8
58				70%	283.5	2	6
59				75%	303.75	1	6
60	2	2	Chain Bench Press	60%	243	2	4
61				65%	263.25	1	3
62				70%	283.5	1	3
63				75%	303.75	1	3
64			Shoulder Press	50%	202.5	2	8
65				55%	222.75	2	6
66				60%	243	1	6
67	3	1	Bench Press	70%	283.5	2	4
68				75%	303.75	2	3
69				80%	324	1	3
70				85%	344.25	1	3
71			Incline Bench Press	65%	263.25	2	8
72				70%	283.5	2	6
73				75%	303.75	1	6
74	3	2	Chain Bench Press	60%	243	2	4
75				65%	263.25	1	3
76				70%	283.5	1	3
77				75%	303.75	1	3
78			Shoulder Press	50%	202.5	2	8
79				55%	222.75	1	6
80				60%	243	1	6
81				65%	263.25	1	6
82					0
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