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Bench

by Adli Y.
1 athletes joined

Program Description

Elevate your upper body strength with the 4-week Bench program, designed for serious lifters looking to enhance their bench press performance. This program consists of 16 sessions that strategically incorporate various bench press techniques, including traditional, paused, and tempo variations, ensuring comprehensive muscle engagement. With a focus on the chest, triceps, and front delts, you'll build power and stability while pushing your limits. Get ready to transform your bench and achieve new personal bests!

Program Overview

  • Level
    Beginner
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 20, 2025 11:17
  • Last Edited
    Sep 24, 2025 04:21

Summary

Unlock your upper body potential with the Bench program, a focused 4-week training plan designed for serious lifters. Committing to four days a week, you'll tackle a variety of bench press variations, including barbell and dumbbell exercises, complemented by tricep and leg workouts to build strength and power. Each session is structured to progressively challenge your muscles, ensuring you maximize gains in size and performance. Get ready to elevate your bench press and sculpt your physique!
Muscle Engagement
Front
Back
MuscleSet
Triceps
27.2%
Chest
24.6%
Quadriceps
12.4%
Front Delts
11%
Glutes
9.6%
Hamstrings
6.9%
Adductors
2.8%
Lower Back
2.8%
Abs
2.8%
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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
Star
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)
3
6 reps
73%
2
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
4
Squat (Barbell)
3
6 reps
73%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
73%
2
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
4
Squat (Barbell)
3
6 reps
73%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
73%
2
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
4
Squat (Barbell)
3
6 reps
73%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
73%
2
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
4
Squat (Barbell)
3
6 reps
73%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
4 reps
RPE 6
-
2
Larsen Press (Barbell)
3
8 reps
66%
3
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
4
Deadlift (Barbell)
3
6 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
4 reps
RPE 6
-
2
Larsen Press (Barbell)
3
8 reps
66%
3
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
4
Deadlift (Barbell)
3
6 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
4 reps
RPE 6
-
2
Larsen Press (Barbell)
3
8 reps
66%
3
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
4
Deadlift (Barbell)
3
6 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
4 reps
RPE 6
-
2
Larsen Press (Barbell)
3
8 reps
66%
3
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
4
Deadlift (Barbell)
3
6 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
4 reps
78%
3
Long Pause Bench Press
3
2 reps
74%
4
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
5
Squat (Barbell)
1
1 reps
RPE 8
6
Squat (Barbell)
3
4 reps
78%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
4 reps
78%
3
Long Pause Bench Press
3
2 reps
74%
4
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
5
Squat (Barbell)
1
1 reps
RPE 8
6
Squat (Barbell)
3
4 reps
78%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
4 reps
78%
3
Long Pause Bench Press
3
2 reps
74%
4
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
5
Squat (Barbell)
1
1 reps
RPE 8
6
Squat (Barbell)
3
4 reps
78%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
4 reps
78%
3
Long Pause Bench Press
3
2 reps
74%
4
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
5
Squat (Barbell)
1
1 reps
RPE 8
6
Squat (Barbell)
3
4 reps
78%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
4 reps
74%
2
Bench Press (Close Grip)
3
4 reps
74%
3
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
4
Deadlift (Barbell)
1
1 reps
RPE 8
5
Deadlift (Barbell)
3
4 reps
78%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
4 reps
74%
2
Bench Press (Close Grip)
3
4 reps
74%
3
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
4
Deadlift (Barbell)
1
1 reps
RPE 8
5
Deadlift (Barbell)
3
4 reps
78%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
4 reps
74%
2
Bench Press (Close Grip)
3
4 reps
74%
3
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
4
Deadlift (Barbell)
1
1 reps
RPE 8
5
Deadlift (Barbell)
3
4 reps
78%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
4 reps
74%
2
Bench Press (Close Grip)
3
4 reps
74%
3
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
4
Deadlift (Barbell)
1
1 reps
RPE 8
5
Deadlift (Barbell)
3
4 reps
78%
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
73%
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@10
@8
3
Tricep Pushdown (Cable)
3 Sets
10 Reps
@9.5
4
Squat (Barbell)
3 Sets
6 Reps
73%
Day 2
1
Tempo Bench Press
1 Set
2 Sets
1 Reps
4 Reps
@6
-
2
Larsen Press (Barbell)
3 Sets
8 Reps
66%
3
Tricep Pushdown (Cable)
3 Sets
10 Reps
@9.5
4
Deadlift (Barbell)
3 Sets
6 Reps
70%
Day 3
1
Bench Press (Barbell)
1 Set
1 Reps
@8
2
Bench Press (Barbell)
3 Sets
4 Reps
78%
3
Long Pause Bench Press
3 Sets
2 Reps
74%
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
@9.5
5
Squat (Barbell)
1 Set
1 Reps
@8
6
Squat (Barbell)
3 Sets
4 Reps
78%
Day 4
1
Spoto Press
3 Sets
4 Reps
74%
2
Bench Press (Close Grip)
3 Sets
4 Reps
74%
3
Tricep Pushdown (Cable)
3 Sets
10 Reps
@9.5
4
Deadlift (Barbell)
1 Set
1 Reps
@8
5
Deadlift (Barbell)
3 Sets
4 Reps
78%