9:41 AM
Athlete's Edge

Progression

Bench Press

WeekSets×RepsWeightRPEPhase
W1
3×10
42.5kg6
Foundation
W2
3×10
45kg7
Foundation
W3
3×10
47.5kg7
Foundation
W4
4×8
50kg7
Accumulation
W5
4×8
52.5kg7.5
Accumulation
W6
4×8
51kg7
Accumulation
W7
4×5
60kg8
Intensification
W8
4×5
62.5kg8
Intensification
W9
4×5
65kg8.5
Intensification
W10
3×3
70kg8.5
Realisation
W11
3×2
72.5kg9
Realisation
W12
1×1
80kg10
Realisation

Weeks marked with a warning icon were adapted by the AI based on recovery data.