Program Description
**Rad Bench** is a comprehensive 5-week program designed to elevate your bench press performance and overall upper body strength. With 20 training days packed with targeted exercises like the Barbell Bench Press, Overhead Press, and various accessory movements, you'll build muscle while honing your technique. Each week focuses on progressive overload, ensuring you push your limits safely and effectively. Get ready to transform your strength and confidence in just over a month!
Program Overview
- LevelIntermediate, Beginner, Novice, Advanced
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout60 minutes
- CreatedFeb 05, 2026 03:50
- Last EditedFeb 10, 2026 12:47
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.7%
Front Delts
13.1%
Chest
8.8%
Upper Back
8.7%
Abs
6.9%
Lats
6.9%
Biceps
6.9%
Hamstrings
6.9%
Quadriceps
5.2%
Glutes
5.2%
Middle Delts
4.3%
Forearms
2.6%
Adductors
2.6%
Rear Delts
2.6%
Calves
1.7%
Abductors
0.9%
Lower Back
0.9%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
75%
2
Overhead Press (Barbell)
3
4-6 reps
RPE 9
3
Chest Supported Row (Machine)
3
4-6 reps
RPE 9
4
Pull-Up (Weighted)
3
4-6 reps
RPE 9
5
Skull Crusher (Barbell)
3
4-6 reps
RPE 9
6
Tricep Pushdown (Cable)
3
4-6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
80%
2
Overhead Press (Barbell)
3
4-6 reps
RPE 9
3
Chest Supported Row (Machine)
3
4-6 reps
RPE 9
4
Pull-Up (Weighted)
3
4-6 reps
RPE 9
5
Skull Crusher (Barbell)
3
4-6 reps
RPE 9
6
Tricep Pushdown (Cable)
3
4-6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
85%
2
Overhead Press (Barbell)
3
4-6 reps
RPE 9
3
Chest Supported Row (Machine)
3
4-6 reps
RPE 9
4
Pull-Up (Weighted)
3
4-6 reps
RPE 9
5
Skull Crusher (Barbell)
3
4-6 reps
RPE 9
6
Tricep Pushdown (Cable)
3
4-6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
90%
2
Overhead Press (Barbell)
3
4-6 reps
RPE 9
3
Chest Supported Row (Machine)
3
4-6 reps
RPE 9
4
Pull-Up (Weighted)
3
4-6 reps
RPE 9
5
Skull Crusher (Barbell)
3
4-6 reps
RPE 9
6
Tricep Pushdown (Cable)
3
4-6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Overhead Press (Barbell)
3
4-6 reps
RPE 9
3
Chest Supported Row (Machine)
3
4-6 reps
RPE 9
4
Pull-Up (Weighted)
3
4-6 reps
RPE 9
5
Skull Crusher (Barbell)
3
4-6 reps
RPE 9
6
Tricep Pushdown (Cable)
3
4-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 9
2
Leg Press
3
8-12 reps
RPE 9
3
Hip Adductor (Machine)
3
8-12 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
5
Leg Curl
3
8-12 reps
RPE 9
6
Standing Calf Raise
3
8-12 reps
RPE 9
7
Abs Crunch (Machine)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 9
2
Leg Press
3
8-12 reps
RPE 9
3
Hip Adductor (Machine)
3
8-12 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
5
Leg Curl
3
8-12 reps
RPE 9
6
Standing Calf Raise
3
8-12 reps
RPE 9
7
Abs Crunch (Machine)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 9
2
Leg Press
3
8-12 reps
RPE 9
3
Hip Adductor (Machine)
3
8-12 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
5
Leg Curl
3
8-12 reps
RPE 9
6
Standing Calf Raise
3
8-12 reps
RPE 9
7
Abs Crunch (Machine)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 9
2
Leg Press
3
8-12 reps
RPE 9
3
Hip Adductor (Machine)
3
8-12 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
5
Leg Curl
3
8-12 reps
RPE 9
6
Standing Calf Raise
3
8-12 reps
RPE 9
7
Abs Crunch (Machine)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 9
2
Leg Press
3
8-12 reps
RPE 9
3
Hip Adductor (Machine)
3
8-12 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
5
Leg Curl
3
8-12 reps
RPE 9
6
Standing Calf Raise
3
8-12 reps
RPE 9
7
Abs Crunch (Machine)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
8
3 reps
60%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
8
3 reps
60%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
8
3 reps
60%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
8
3 reps
60%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
8
3 reps
60%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Reverse Pec Deck
3
8-12 reps
RPE 9
4
Front Raise
3
8-12 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Lying Leg Raise
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Reverse Pec Deck
3
8-12 reps
RPE 9
4
Front Raise
3
8-12 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Lying Leg Raise
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Reverse Pec Deck
3
8-12 reps
RPE 9
4
Front Raise
3
8-12 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Lying Leg Raise
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Reverse Pec Deck
3
8-12 reps
RPE 9
4
Front Raise
3
8-12 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Lying Leg Raise
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Reverse Pec Deck
3
8-12 reps
RPE 9
4
Front Raise
3
8-12 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Lying Leg Raise
3
8-12 reps
RPE 9
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)5 Sets
4 Reps
75%
2
Overhead Press (Barbell)3 Sets
4-6 Reps
@9
3
Chest Supported Row (Machine)3 Sets
4-6 Reps
@9
4
Pull-Up (Weighted)3 Sets
4-6 Reps
@9
5
Skull Crusher (Barbell)3 Sets
4-6 Reps
@9
6
Tricep Pushdown (Cable)3 Sets
4-6 Reps
@9
Day 2
1
Squat (Barbell)3 Sets
8-12 Reps
@9
2
Leg Press3 Sets
8-12 Reps
@9
3
Hip Adductor (Machine)3 Sets
8-12 Reps
@9
4
Romanian Deadlift (Dumbbell)3 Sets
8-12 Reps
@9
5
Leg Curl3 Sets
8-12 Reps
@9
6
Standing Calf Raise3 Sets
8-12 Reps
@9
7
Abs Crunch (Machine)3 Sets
8-12 Reps
@9
Day 3
1
Bench Press (Paused)8 Sets
3 Reps
60%
2
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
@7
3
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
@7
4
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
@7
Day 4
1
Wide Grip Lat Pulldown3 Sets
8-12 Reps
@9
2
Seated Row (Cable)3 Sets
8-12 Reps
@9
3
Reverse Pec Deck3 Sets
8-12 Reps
@9
4
Front Raise3 Sets
8-12 Reps
@9
5
Bicep Curl (Barbell)3 Sets
8-12 Reps
@9
6
Hammer Curl (Dumbbell)3 Sets
8-12 Reps
@9
7
Lying Leg Raise3 Sets
8-12 Reps
@9