Program Description
to increase bench
Program Overview
- LevelNovice
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout140 minutes
- CreatedMay 20, 2025 04:58
- Last EditedJun 18, 2025 11:37

Summary
Unlock your strength potential with the "Boring but Big Bench" program, a focused 8-week journey designed for serious lifters. Committing just three days a week, you'll engage in a variety of compound and isolation exercises, including the barbell bench press and overhead press, to build muscle and enhance your bench press performance. This program emphasizes progressive overload and proper form, ensuring you not only gain strength but also develop a solid foundation for future lifting. Get ready to transform your upper body and push your limits!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 9
2
Hack Squat
1
5 reps
RPE 9
3
Romanian Deadlift (Barbell)
1
5 reps
RPE 9
4
Leg Extension
1
5 reps
RPE 9
5
Hip Adductor (Machine)
1
5 reps
RPE 9
6
Hamstring Curl
1
5 reps
RPE 9
7
Seated Calf Raise
1
5 reps
RPE 9
8
T-Bar Row
1
5 reps
RPE 9
9
Lat Pulldown
1
5 reps
RPE 9
10
Bicep Curl (Dumbbell)
1
5 reps
RPE 9
11
Shoulder Press (Machine)
1
5 reps
RPE 9
12
Tricep Extension (Cable)
1
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
5 reps
RPE 9
3
Leg Extension
1
5 reps
RPE 9
4
Hip Adductor (Machine)
1
5 reps
RPE 9
5
Hamstring Curl
1
5 reps
RPE 9
6
Seated Calf Raise
1
5 reps
RPE 9
7
T-Bar Row
1
5 reps
RPE 9
8
Lat Pulldown
1
5 reps
RPE 9
9
Bicep Curl (Dumbbell)
1
5 reps
RPE 9
10
Bench Press (Barbell)
1
5 reps
RPE 9
11
Shoulder Press (Machine)
1
5 reps
RPE 9
12
Tricep Extension (Cable)
1
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
5 reps
RPE 9
3
Leg Extension
1
5 reps
RPE 9
4
Hip Adductor (Machine)
1
5 reps
RPE 9
5
Hamstring Curl
1
5 reps
RPE 9
6
Seated Calf Raise
1
5 reps
RPE 9
7
T-Bar Row
1
5 reps
RPE 9
8
Lat Pulldown
1
5 reps
RPE 9
9
Bicep Curl (Dumbbell)
1
5 reps
RPE 9
10
Bench Press (Barbell)
1
5 reps
RPE 9
11
Shoulder Press (Machine)
1
5 reps
RPE 9
12
Tricep Extension (Cable)
1
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
5 reps
RPE 9
3
Leg Extension
1
5 reps
RPE 9
4
Hip Adductor (Machine)
1
5 reps
RPE 9
5
Hamstring Curl
1
5 reps
RPE 9
6
Seated Calf Raise
1
5 reps
RPE 9
7
T-Bar Row
1
5 reps
RPE 9
8
Lat Pulldown
1
5 reps
RPE 9
9
Bicep Curl (Dumbbell)
1
5 reps
RPE 9
10
Bench Press (Barbell)
1
5 reps
RPE 9
11
Shoulder Press (Machine)
1
5 reps
RPE 9
12
Tricep Extension (Cable)
1
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
5 reps
RPE 9
3
Leg Extension
1
5 reps
RPE 9
4
Hip Adductor (Machine)
1
5 reps
RPE 9
5
Hamstring Curl
1
5 reps
RPE 9
6
Seated Calf Raise
1
5 reps
RPE 9
7
T-Bar Row
1
5 reps
RPE 9
8
Lat Pulldown
1
5 reps
RPE 9
9
Bicep Curl (Dumbbell)
1
5 reps
RPE 9
10
Bench Press (Barbell)
1
5 reps
RPE 9
11
Shoulder Press (Machine)
1
5 reps
RPE 9
12
Tricep Extension (Cable)
1
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
5 reps
RPE 9
3
Leg Extension
1
5 reps
RPE 9
4
Hip Adductor (Machine)
1
5 reps
RPE 9
5
Hamstring Curl
1
5 reps
RPE 9
6
Seated Calf Raise
1
5 reps
RPE 9
7
T-Bar Row
1
5 reps
RPE 9
8
Lat Pulldown
1
5 reps
RPE 9
9
Bicep Curl (Dumbbell)
1
5 reps
RPE 9
10
Bench Press (Barbell)
1
5 reps
RPE 9
11
Shoulder Press (Machine)
1
5 reps
RPE 9
12
Tricep Extension (Cable)
1
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
5 reps
RPE 9
3
Leg Extension
1
5 reps
RPE 9
4
Hip Adductor (Machine)
1
5 reps
RPE 9
5
Hamstring Curl
1
5 reps
RPE 9
6
Seated Calf Raise
1
5 reps
RPE 9
7
T-Bar Row
1
5 reps
RPE 9
8
Lat Pulldown
1
5 reps
RPE 9
9
Bicep Curl (Dumbbell)
1
5 reps
RPE 9
10
Bench Press (Barbell)
1
5 reps
RPE 9
11
Shoulder Press (Machine)
1
5 reps
RPE 9
12
Tricep Extension (Cable)
1
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
5 reps
RPE 9
3
Leg Extension
1
5 reps
RPE 9
4
Hip Adductor (Machine)
1
5 reps
RPE 9
5
Hamstring Curl
1
5 reps
RPE 9
6
Seated Calf Raise
1
5 reps
RPE 9
7
T-Bar Row
1
5 reps
RPE 9
8
Lat Pulldown
1
5 reps
RPE 9
9
Bicep Curl (Dumbbell)
1
5 reps
RPE 9
10
Bench Press (Barbell)
1
5 reps
RPE 9
11
Shoulder Press (Machine)
1
5 reps
RPE 9
12
Tricep Extension (Cable)
1
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
1
-
2
Pull-Up (Weighted)
1
-
3
Seated Row (Cable)
1
-
4
Bicep Curl (Dumbbell)
1
-
5
Dip (Weighted)
1
-
6
Lateral Raise (Machine)
1
-
7
Rear Delt Fly (Dumbbell)
1
-
8
Hamstring Curl
1
-
9
Leg Press (45 Degrees)
1
-
10
Leg Extension
1
-
11
Hip Adductor (Machine)
1
-
12
Seated Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Seated Row (Cable)
1
-
3
Bicep Curl (Dumbbell)
1
-
4
Legs Up Bench Press (Barbell)
1
-
5
Dip (Weighted)
1
-
6
Lateral Raise (Machine)
1
-
7
Rear Delt Fly (Dumbbell)
1
-
8
Hamstring Curl
1
-
9
Leg Press (45 Degrees)
1
-
10
Leg Extension
1
-
11
Hip Adductor (Machine)
1
-
12
Seated Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Seated Row (Cable)
1
-
3
Bicep Curl (Dumbbell)
1
-
4
Legs Up Bench Press (Barbell)
1
-
5
Dip (Weighted)
1
-
6
Lateral Raise (Machine)
1
-
7
Rear Delt Fly (Dumbbell)
1
-
8
Hamstring Curl
1
-
9
Leg Press (45 Degrees)
1
-
10
Leg Extension
1
-
11
Hip Adductor (Machine)
1
-
12
Seated Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Seated Row (Cable)
1
-
3
Bicep Curl (Dumbbell)
1
-
4
Legs Up Bench Press (Barbell)
1
-
5
Dip (Weighted)
1
-
6
Lateral Raise (Machine)
1
-
7
Rear Delt Fly (Dumbbell)
1
-
8
Hamstring Curl
1
-
9
Leg Press (45 Degrees)
1
-
10
Leg Extension
1
-
11
Hip Adductor (Machine)
1
-
12
Seated Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Seated Row (Cable)
1
-
3
Bicep Curl (Dumbbell)
1
-
4
Legs Up Bench Press (Barbell)
1
-
5
Dip (Weighted)
1
-
6
Lateral Raise (Machine)
1
-
7
Rear Delt Fly (Dumbbell)
1
-
8
Hamstring Curl
1
-
9
Leg Press (45 Degrees)
1
-
10
Leg Extension
1
-
11
Hip Adductor (Machine)
1
-
12
Seated Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Seated Row (Cable)
1
-
3
Bicep Curl (Dumbbell)
1
-
4
Legs Up Bench Press (Barbell)
1
-
5
Dip (Weighted)
1
-
6
Lateral Raise (Machine)
1
-
7
Rear Delt Fly (Dumbbell)
1
-
8
Hamstring Curl
1
-
9
Leg Press (45 Degrees)
1
-
10
Leg Extension
1
-
11
Hip Adductor (Machine)
1
-
12
Seated Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Seated Row (Cable)
1
-
3
Bicep Curl (Dumbbell)
1
-
4
Legs Up Bench Press (Barbell)
1
-
5
Dip (Weighted)
1
-
6
Lateral Raise (Machine)
1
-
7
Rear Delt Fly (Dumbbell)
1
-
8
Hamstring Curl
1
-
9
Leg Press (45 Degrees)
1
-
10
Leg Extension
1
-
11
Hip Adductor (Machine)
1
-
12
Seated Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Seated Row (Cable)
1
-
3
Bicep Curl (Dumbbell)
1
-
4
Legs Up Bench Press (Barbell)
1
-
5
Dip (Weighted)
1
-
6
Lateral Raise (Machine)
1
-
7
Rear Delt Fly (Dumbbell)
1
-
8
Hamstring Curl
1
-
9
Leg Press (45 Degrees)
1
-
10
Leg Extension
1
-
11
Hip Adductor (Machine)
1
-
12
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Tricep Pushdown (Cable)
1
-
4
Hack Squat
1
-
5
Romanian Deadlift (Barbell)
1
-
6
Leg Press (45 Degrees)
1
-
7
Hamstring Curl
1
-
8
Hip Adductor (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Dumbbell Row
1
-
11
Bicep Curl (Cable)
1
-
12
Standing Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Tricep Pushdown (Cable)
1
-
4
Hack Squat
1
-
5
Romanian Deadlift (Barbell)
1
-
6
Leg Press (45 Degrees)
1
-
7
Hamstring Curl
1
-
8
Hip Adductor (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Dumbbell Row
1
-
11
Bicep Curl (Cable)
1
-
12
Standing Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Tricep Pushdown (Cable)
1
-
4
Hack Squat
1
-
5
Romanian Deadlift (Barbell)
1
-
6
Leg Press (45 Degrees)
1
-
7
Hamstring Curl
1
-
8
Hip Adductor (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Dumbbell Row
1
-
11
Bicep Curl (Cable)
1
-
12
Standing Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Tricep Pushdown (Cable)
1
-
4
Hack Squat
1
-
5
Romanian Deadlift (Barbell)
1
-
6
Leg Press (45 Degrees)
1
-
7
Hamstring Curl
1
-
8
Hip Adductor (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Dumbbell Row
1
-
11
Bicep Curl (Cable)
1
-
12
Standing Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Tricep Pushdown (Cable)
1
-
4
Hack Squat
1
-
5
Romanian Deadlift (Barbell)
1
-
6
Leg Press (45 Degrees)
1
-
7
Hamstring Curl
1
-
8
Hip Adductor (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Dumbbell Row
1
-
11
Bicep Curl (Cable)
1
-
12
Standing Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Tricep Pushdown (Cable)
1
-
4
Hack Squat
1
-
5
Romanian Deadlift (Barbell)
1
-
6
Leg Press (45 Degrees)
1
-
7
Hamstring Curl
1
-
8
Hip Adductor (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Dumbbell Row
1
-
11
Bicep Curl (Cable)
1
-
12
Standing Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Tricep Pushdown (Cable)
1
-
4
Hack Squat
1
-
5
Romanian Deadlift (Barbell)
1
-
6
Leg Press (45 Degrees)
1
-
7
Hamstring Curl
1
-
8
Hip Adductor (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Dumbbell Row
1
-
11
Bicep Curl (Cable)
1
-
12
Standing Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Tricep Pushdown (Cable)
1
-
4
Hack Squat
1
-
5
Romanian Deadlift (Barbell)
1
-
6
Leg Press (45 Degrees)
1
-
7
Hamstring Curl
1
-
8
Hip Adductor (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Dumbbell Row
1
-
11
Bicep Curl (Cable)
1
-
12
Standing Calf Raise
1
-
Week 1
1 / 8 Weeks
Day 3
1
Bench Press (Barbell)1 Set
-
2
Overhead Press (Barbell)1 Set
-
3
Tricep Pushdown (Cable)1 Set
-
4
Hack Squat1 Set
-
5
Romanian Deadlift (Barbell)1 Set
-
6
Leg Press (45 Degrees)1 Set
-
7
Hamstring Curl1 Set
-
8
Hip Adductor (Machine)1 Set
-
9
Chest Supported Row (Machine)1 Set
-
10
Dumbbell Row1 Set
-
11
Bicep Curl (Cable)1 Set
-
12
Standing Calf Raise1 Set
-
Day 1
1
Bench Press (Barbell)1 Set
5 Reps
@9
2
Hack Squat1 Set
5 Reps
@9
3
Romanian Deadlift (Barbell)1 Set
5 Reps
@9
4
Leg Extension1 Set
5 Reps
@9
5
Hip Adductor (Machine)1 Set
5 Reps
@9
6
Hamstring Curl1 Set
5 Reps
@9
7
Seated Calf Raise1 Set
5 Reps
@9
8
T-Bar Row1 Set
5 Reps
@9
9
Lat Pulldown1 Set
5 Reps
@9
10
Bicep Curl (Dumbbell)1 Set
5 Reps
@9
11
Shoulder Press (Machine)1 Set
5 Reps
@9
12
Tricep Extension (Cable)1 Set
5 Reps
@9
Day 2
1
Legs Up Bench Press (Barbell)1 Set
-
2
Pull-Up (Weighted)1 Set
-
3
Seated Row (Cable)1 Set
-
4
Bicep Curl (Dumbbell)1 Set
-
5
Dip (Weighted)1 Set
-
6
Lateral Raise (Machine)1 Set
-
7
Rear Delt Fly (Dumbbell)1 Set
-
8
Hamstring Curl1 Set
-
9
Leg Press (45 Degrees)1 Set
-
10
Leg Extension1 Set
-
11
Hip Adductor (Machine)1 Set
-
12
Seated Calf Raise1 Set
-