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6 Week Russian Bench Press Peaking Program

By Unkown

Experience

Intermediate (2-3 years)

Days per week

3 days

Time

11 minutes

Genders

Female, Male

Goals

Gain Strength (Female | Male)
Powerlifting (Female | Male)
Description

This is a no nonsense6 week bench press peaking programstyled after the infamousRussian Squat Routine. It is a3 daybench press program that accumulates volume around 80%

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Equipment

Barbell

Average Exertion

70%

Average Cardio Intensity

30%

Workout Type

Muscle Focus

Experience

Intermediate (2-3 years)

Time

11 minutes

Genders

Female, Male

Days per week

3 days

Goals

Gain Strength (Female | Male)
Powerlifting (Female | Male)
Description

This is a no nonsense6 week bench press peaking programstyled after the infamousRussian Squat Routine. It is a3 daybench press program that accumulates volume around 80%

Show More

Equipment

Barbell

Avg Exertion

70%

Workout Type

Muscle Focus

Avg Cardio Intensity

30%

Workout Overview

Week 1

Day 1: Focus: Chest...

Day 2: Rest

Day 3: Focus: Chest...

Day 4: Rest

Day 5: Focus: Chest...

Day 6: Rest

Day 7: Rest

Next WeekSee Next Workout Week

Week 1



ExerciseSetsRepsRestNotes
1. Barbell Bench Press6 sets2 reps60s
80% of 1RM

ExerciseSetsRepsRestNotes
1. Barbell Bench Press6 sets3 reps60s
80% of 1RM

ExerciseSetsRepsRestNotes
1. Barbell Bench Press6 sets2 reps60s
80% of 1RM

Week 2



ExerciseSetsRepsRestNotes
1. Barbell Bench Press6 sets4 reps60s
80% of 1RM

ExerciseSetsRepsRestNotes
1. Barbell Bench Press6 sets2 reps60s
80% of 1RM

ExerciseSetsRepsRestNotes
1. Barbell Bench Press6 sets5 reps60s
80% of 1RM

Week 3



ExerciseSetsRepsRestNotes
1. Barbell Bench Press6 sets2 reps60s
80% of 1RM

ExerciseSetsRepsRestNotes
1. Barbell Bench Press6 sets5 reps60s
80% of 1RM

ExerciseSetsRepsRestNotes
1. Barbell Bench Press6 sets2 reps60s
80% of 1RM

Week 4



ExerciseSetsRepsRestNotes
1. Barbell Bench Press5 sets5 reps60s
85% of 1RM

ExerciseSetsRepsRestNotes
1. Barbell Bench Press6 sets2 reps60s
80% of 1RM

ExerciseSetsRepsRestNotes
1. Barbell Bench Press4 sets4 reps60s
90% of 1RM

Week 5



ExerciseSetsRepsRestNotes
1. Barbell Bench Press6 sets2 reps60s
80% of 1RM

ExerciseSetsRepsRestNotes
1. Barbell Bench Press3 sets3 reps60s
90% of 1RM

ExerciseSetsRepsRestNotes
1. Barbell Bench Press6 sets2 reps60s
80% of 1RM

Week 6



ExerciseSetsRepsRestNotes
1. Barbell Bench Press2 sets2 reps60s
100% of 1RM

ExerciseSetsRepsRestNotes
1. Barbell Bench Press6 sets2 reps60s
80% of 1RM

ExerciseSetsRepsRestNotes
1. Barbell Bench Press2 sets1 reps60s
105% of 1RM
Date Created: 2/5/20, 6:22 AM

Last Updated: 5/31/20, 5:23 AM

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