15 июл. 2021 г. · 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 ...

25 янв. 2019 г. · The GIllingham Bench program is a 2 day/week program that runs for 12 weeks. On this program you have both a Heavy and a Light day. Brad Gillingham 12 Week Bench Program : r/powerlifting - Reddit Just finished Julius Maddox 12 week bench press program. My ... Другие результаты с сайта www.reddit.com

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

The Russian Bench Press Program is a workout routine for increasing your bench press strength. Use our Russian bench program calculator below to generate ...

This 12-week bench press program outlines a heavy and light day each week. The heavy day focuses on working up to a heavy single at a percentage of the lifter's ...

12 Week Bench Press Program Spreadsheets. Here is a filtered list of powerlifting bench press programs that last for 12 weeks. Не найдено: calculator | Нужно включить: calculator

14 июл. 2019 г. · Download the sheet and enter your 1RM, along with a value to round to, and it will automatically calculate your training plan for the Gillingham ...

To summarise, here are the defining features of this 12-week bench press program: Use of 1RM percentage to calculate the weights to be used by the powerlifter.

27 янв. 2014 г. · A 2 day a week bench press programme put together by 2 time IPF world champion and 3 time IPF master world champion powerlifter Brad Gillingham.

The document outlines a 3 week training program consisting of compound and assistance exercises. Session 1 focuses on bench press, overhead press, push ups, ...