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6 Week Russian Bench Press Program

This document outlines a 6 week Russian bench press program with the goal of increasing a lifter's 1 rep max from 100 pounds to 105 pounds. The program consists of 3 lifting sessions per week on Monday, Wednesday, and Friday with varying sets, reps, and weights each week to progressively overload the lifts and push toward the new 1 rep max goal.

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Boban Tanasijevic
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634 views2 pages

6 Week Russian Bench Press Program

This document outlines a 6 week Russian bench press program with the goal of increasing a lifter's 1 rep max from 100 pounds to 105 pounds. The program consists of 3 lifting sessions per week on Monday, Wednesday, and Friday with varying sets, reps, and weights each week to progressively overload the lifts and push toward the new 1 rep max goal.

Uploaded by

Boban Tanasijevic
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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1 Rep Max Rounding

Bench Press 100 5

6 Week Russian Bench Press Program


Monday Wednesday Friday
Week Sets Reps Weight Sets Reps Weight Sets
1 6 2 80 6 3 80 6
2 6 4 80 6 2 80 6
3 6 2 80 6 5 80 6
4 5 5 85 6 2 80 4
5 6 2 80 3 3 90 6
6 2 2 100 6 2 80 2
s Program
Friday
Reps Weight
2 80
5 80
2 80
4 90
2 80
1 105

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