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.
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After warm up sets do the heavy single for the day followed by the working sets for that day.
Gillingham 12 week bench program. Brad Gillinghams 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 program. 13 rows 12 Week Bench Program Brad Gillingham inspired program courtesy of Maryland Powerlifting.
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