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Bench Speialization

by Adrian P.
1 athletes joined

Program Description

ASD

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jan 18, 2025 09:25
  • Last Edited
    Jun 18, 2025 08:04

Summary

Unleash your upper body strength with the **Bench Specialization** program, designed to elevate your bench press performance over the next 4 weeks. Committing just 3 days a week, you'll focus on compound lifts like the barbell bench press and close-grip variations, complemented by essential accessory movements to build a powerful chest and back. Each session is crafted to increase intensity and volume, ensuring you push your limits and achieve remarkable gains. Get ready to transform your bench press and take your lifting to the next level!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
18%
Chest
16.9%
Triceps
15.4%
Lats
10.5%
Upper Back
10.5%
Biceps
9%
Middle Delts
3.8%
Abs
3.5%
Quadriceps
2.4%
Glutes
2.4%
Hamstrings
2.4%
Forearms
1.9%
Rear Delts
1.9%
Adductors
1.2%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Dumbbell Row
3
8 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3
3 reps
6 reps
80%
75%
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Dumbbell Row
3
8 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3
3 reps
8 reps
85%
75%
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Dumbbell Row
3
8 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
2 reps
5 reps
80%
75%
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Dumbbell Row
3
8 reps
-
4
Bicep Curl (Dumbbell)
3
8 reps
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
2
8 reps
6 reps
4 reps
3 reps
50%
60%
70%
80%
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Dumbbell Row
2
8 reps
-
4
Bicep Curl (Dumbbell)
2
8 reps
-
5
Bench Press (Close Grip)
2
8 reps
-
6
Lateral Raise (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
2
3
8 reps
6 reps
5 reps
4 reps
3 reps
50%
60%
70%
75%
80%
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Dumbbell Row
2
8 reps
-
4
Bicep Curl (Dumbbell)
2
8 reps
-
5
Bench Press (Close Grip)
2
8 reps
-
6
Lateral Raise (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
2
3
8 reps
6 reps
5 reps
3 reps
1 reps
50%
60%
70%
80%
90%
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Dumbbell Row
2
8 reps
-
4
Bicep Curl (Dumbbell)
2
8 reps
-
5
Lateral Raise (Dumbbell)
2
12 reps
-
6
Bench Press (Close Grip)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
2
5 reps
4 reps
3 reps
3 reps
2 reps
50%
60%
70%
75%
80%
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Dumbbell Row
2
8 reps
-
4
Bicep Curl (Dumbbell)
2
8 reps
-
5
Lateral Raise (Dumbbell)
2
12 reps
-
6
Bench Press (Close Grip)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
AMRAP
75%
2
Bench Press (Barbell)
1
AMRAP
80%
3
Abs Crunch (Weighted)
3
10 reps
-
4
Lat Pulldown
3
12 reps
-
5
Chest Fly (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
AMRAP
80%
2
Bench Press (Barbell)
1
AMRAP
80%
3
Abs Crunch (Weighted)
3
10 reps
-
4
Lat Pulldown
3
12 reps
-
5
Chest Fly (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
AMRAP
85%
2
Bench Press (Barbell)
1
AMRAP
80%
3
Abs Crunch (Weighted)
3
10 reps
-
4
Lat Pulldown
3
12 reps
-
5
Chest Fly (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
100%
2
Bench Press (Barbell)
1
AMRAP
85%
3
Lat Pulldown
3
12 reps
-
4
Abs Crunch (Weighted)
3
10 reps
-
5
Chest Fly (Dumbbell)
2
12 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
-
3
Dumbbell Row
3 Sets
8 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
8 Reps
-
5
Bench Press (Close Grip)
3 Sets
8 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
2 Sets
8 Reps
6 Reps
4 Reps
3 Reps
50%
60%
70%
80%
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
-
3
Dumbbell Row
2 Sets
8 Reps
-
4
Bicep Curl (Dumbbell)
2 Sets
8 Reps
-
5
Bench Press (Close Grip)
2 Sets
8 Reps
-
6
Lateral Raise (Dumbbell)
2 Sets
12 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
AMRAP
75%
2
Bench Press (Barbell)
1 Set
AMRAP
80%
3
Abs Crunch (Weighted)
3 Sets
10 Reps
-
4
Lat Pulldown
3 Sets
12 Reps
-
5
Chest Fly (Dumbbell)
2 Sets
12 Reps
-