Bev Francis Bench Routine
The Dirty Gym
Coach
William Yahn
Promo code: "BEVFRANCISBENCH" to pay only $4.95
First woman to bench press over 300 lbs (137 kg) in competition in the 1980's
Won multiple IPF World Powerlifting Championships, representing Australia
This workout was republished Mar/2004 in POWERLIFTINGUSA.
While Bev adjusted her training intuitively, her bench press cycles followed a classic 8-week periodized pattern — blending powerlifting structure with bodybuilding volume
Build the base, then test the power! Improve technique and explosiveness!!
1 sessions per week
Must use App app to view and log training
Program Training
Features
Programming 2 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, and keep you going longer, all through an app.
Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1
A
Bench Press
10, 8, 6, 5, 10, 10 @ 45, 50, 55, 60, 67.5, 50 %
B
DB Fly
2 x 10
C
Reverse Tricep Extension
3 x 10
Wednesday
Week 1 Day 4
A
Bench Press
10, 8, 5, 3, 10, 10, 10, 10, 10 @ 45, 50, 60, 65, 70, 70, 70, 70, 52.5 %
B
DB Fly
2 x 10
C
Reverse Tricep Extension
3 x 10
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Bev Francis Bench Routine