Bench Strength Program

Enter your current comp bench top set. The tool returns the full weekly schedule with every warmup, working set, backoff, and accessory weight derived from that one number, plus the plates to load on each side.

This is the program I run for my own benching. It is not part of the guide. I built the tool for myself and left it here in case you want to use it too.

Units
Available plates (kg)

Turn off plates you don't have or don't use. The visualizer loads heaviest to lightest from what's on.

Get the full system

Your RMR is just the starting point. The Bruce World Method shows you exactly how to use it: cutting targets, bulking targets, meal plans, and a complete training split.

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