This is an Excel sheet of Brad Gillingham’s Bench Press program – the original program was found here. I’ve simply created an Excel version of the program that suits my display preferences.
Download the sheet and enter your 1RM, along with a value to round to, and it will automatically calculate your training plan for the Gillingham Bench Press Program.
When I was Powerlifting I used this program and found the combination of heavy singles along with rep work to be effective at enhancing my 1RM. You can read my review of various online strength programs here. Please ensure you follow the instructions within the document, and don’t overestimate your 1RM at the start!
Click the below link to download the Excel sheet:
If you want more info, this link takes you to the Maryland Powerlifting page where the program was originally sourced from.
If you try the program, be sure to let me know how you got on in the comments below!