Bench Press Pyramid Chart. The third week introduces 84% for a single rep (1 set), and the program peaks in the fourth week with that same. Based off that 1rm, this pyramid begins with a heavy set of 71% of max for two reps (2 sets).
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Based off that 1rm, this pyramid begins with a heavy set of 71% of max for two reps (2 sets). In the second week, it increases to 77% for two reps (1 set). The third week introduces 84% for a single rep (1 set), and the program peaks in the fourth week with that same.
2 Bench press pyramid chart
The Third Week Introduces 84% For A Single Rep (1 Set), And The Program Peaks In The Fourth Week With That Same.
Based off that 1rm, this pyramid begins with a heavy set of 71% of max for two reps (2 sets). In the second week, it increases to 77% for two reps (1 set).
