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WILLIAM 2026

by William Chaplin
1 athletes joined

Program Description

Strong Bench

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 29, 2026 05:54
  • Last Edited
    Jan 29, 2026 06:16
Muscle Engagement
Front
Back
MuscleSet
Front Delts
18.8%
Triceps
14.5%
Chest
12.4%
Abs
9.4%
Lats
6.4%
Upper Back
6.4%
Middle Delts
6.4%
Quadriceps
5.3%
Glutes
5.3%
Hamstrings
5.3%
Biceps
3.9%
Rear Delts
2.1%
Adductors
1.6%
Lower Back
1.1%
Forearms
1.1%
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WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
1 reps
80%
90%
2
Bench Press (Barbell)
6
6 reps
70%
3
Bench Press (Dumbbell)
2
5 reps
RPE 8
4
Pull-Up (Weighted)
2
2 reps
RPE 8
5
Barbell Row
2
7 reps
RPE 7
6
Cable Crunch
3
10 reps
RPE 7
7
Ab Wheel
2
7 reps
RPE 7
8
Chest Supported Lateral Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
1 reps
+5 lbs
+5 lbs
2
Bench Press (Barbell)
6
6 reps
+5 lbs
3
Bench Press (Dumbbell)
2
5 reps
RPE 8
4
Pull-Up (Weighted)
2
2 reps
RPE 8
5
Barbell Row
2
7 reps
RPE 7
6
Cable Crunch
3
10 reps
RPE 7
7
Ab Wheel
2
7 reps
RPE 7
8
Chest Supported Lateral Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
1 reps
+5 lbs
+5 lbs
2
Bench Press (Barbell)
6
6 reps
+5 lbs
3
Bench Press (Dumbbell)
2
5 reps
RPE 8
4
Pull-Up (Weighted)
2
2 reps
RPE 8
5
Barbell Row
2
7 reps
RPE 7
6
Cable Crunch
3
10 reps
RPE 7
7
Ab Wheel
2
7 reps
RPE 7
8
Chest Supported Lateral Raise
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
75%
2
Overhead Press (Barbell)
2
1
3 reps
5 reps
80%
75%
3
Squat (Barbell)
6
6 reps
70%
4
Barbell Row
2
7 reps
RPE 7
5
Seated Row (Cable)
3
6 reps
RPE 8
6
Bicep Curl (Barbell)
3
6 reps
RPE 8
7
Chest Supported Lateral Raise
3
15 reps
RPE 7
8
Cable Crunch
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
+10 lbs
2
Overhead Press (Barbell)
2
1
3 reps
5 reps
+10 lbs
+10 lbs
3
Squat (Barbell)
6
6 reps
+10 lbs
4
Barbell Row
2
7 reps
RPE 7
5
Seated Row (Cable)
3
6 reps
RPE 8
6
Bicep Curl (Barbell)
3
6 reps
RPE 8
7
Chest Supported Lateral Raise
3
15 reps
RPE 7
8
Cable Crunch
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
+10 lbs
2
Overhead Press (Barbell)
2
1
3 reps
5 reps
+10 lbs
+10 lbs
3
Squat (Barbell)
6
6 reps
+10 lbs
4
Barbell Row
2
7 reps
RPE 7
5
Seated Row (Cable)
3
6 reps
RPE 8
6
Bicep Curl (Barbell)
3
6 reps
RPE 8
7
Chest Supported Lateral Raise
3
15 reps
RPE 7
8
Cable Crunch
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
1 reps
80%
90%
2
Bench Press (Barbell)
8
4 reps
80%
3
Bench Press (Dumbbell)
2
5 reps
RPE 8
4
Pull-Up (Weighted)
2
2 reps
RPE 8
5
Barbell Row
2
7 reps
RPE 7
6
Cable Crunch
3
10 reps
RPE 7
7
Ab Wheel
2
7 reps
RPE 7
8
Chest Supported Lateral Raise
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
1 reps
80%
90%
2
Bench Press (Barbell)
8
4 reps
+10 lbs
3
Bench Press (Dumbbell)
2
5 reps
RPE 8
4
Pull-Up (Weighted)
2
2 reps
RPE 8
5
Barbell Row
2
7 reps
RPE 7
6
Cable Crunch
3
10 reps
RPE 7
7
Ab Wheel
2
7 reps
RPE 7
8
Chest Supported Lateral Raise
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
1 reps
80%
90%
2
Bench Press (Barbell)
8
4 reps
+10 lbs
3
Bench Press (Dumbbell)
2
5 reps
RPE 8
4
Pull-Up (Weighted)
2
2 reps
RPE 8
5
Barbell Row
2
7 reps
RPE 7
6
Cable Crunch
3
10 reps
RPE 7
7
Ab Wheel
2
7 reps
RPE 7
8
Chest Supported Lateral Raise
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
85%
2
Overhead Press (Barbell)
1
2
3 reps
5 reps
85%
75%
3
Squat (Barbell)
1
1
1
3 reps
2 reps
5 reps
85%
85%
75%
4
Barbell Row
2
7 reps
RPE 7
5
Seated Row (Cable)
3
6 reps
RPE 8
6
Bicep Curl (Barbell)
3
6 reps
RPE 8
7
Chest Supported Lateral Raise
3
15 reps
RPE 7
8
Cable Crunch
3
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
+10 lbs
2
Overhead Press (Barbell)
1
2
3 reps
5 reps
85%
75%
3
Squat (Barbell)
1
1
1
3 reps
2 reps
5 reps
85%
85%
75%
4
Barbell Row
2
7 reps
RPE 7
5
Seated Row (Cable)
3
6 reps
RPE 8
6
Bicep Curl (Barbell)
3
6 reps
RPE 8
7
Chest Supported Lateral Raise
3
15 reps
RPE 7
8
Cable Crunch
3
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
+10 lbs
2
Overhead Press (Barbell)
1
2
3 reps
5 reps
85%
75%
3
Squat (Barbell)
1
1
1
3 reps
2 reps
5 reps
85%
85%
75%
4
Barbell Row
2
7 reps
RPE 7
5
Seated Row (Cable)
3
6 reps
RPE 8
6
Bicep Curl (Barbell)
3
6 reps
RPE 8
7
Chest Supported Lateral Raise
3
15 reps
RPE 7
8
Cable Crunch
3
6 reps
RPE 8
Week 1
1 / 3 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
1 Reps
1 Reps
80%
90%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
70%
70%
70%
70%
70%
70%
3
Bench Press (Dumbbell)
1 Set
1 Set
5 Reps
5 Reps
@8
@8
4
Pull-Up (Weighted)
1 Set
1 Set
2 Reps
2 Reps
@8
@8
5
Barbell Row
1 Set
1 Set
7 Reps
7 Reps
@7
@7
6
Cable Crunch
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
7
Ab Wheel
1 Set
1 Set
7 Reps
7 Reps
@7
@7
8
Chest Supported Lateral Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
75%
75%
75%
75%
75%
75%
75%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
5 Reps
80%
80%
75%
3
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
70%
70%
70%
70%
70%
70%
4
Barbell Row
1 Set
1 Set
7 Reps
7 Reps
@7
@7
5
Seated Row (Cable)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@8
@8
6
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@8
@8
7
Chest Supported Lateral Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
8
Cable Crunch
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@8
@8
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
1 Reps
1 Reps
80%
90%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
80%
80%
80%
80%
80%
80%
80%
80%
3
Bench Press (Dumbbell)
1 Set
1 Set
5 Reps
5 Reps
@8
@8
4
Pull-Up (Weighted)
1 Set
1 Set
2 Reps
2 Reps
@8
@8
5
Barbell Row
1 Set
1 Set
7 Reps
7 Reps
@7
@7
6
Cable Crunch
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
7
Ab Wheel
1 Set
1 Set
7 Reps
7 Reps
@7
@7
8
Chest Supported Lateral Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
85%
85%
85%
85%
85%
85%
85%
85%
85%
85%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
5 Reps
5 Reps
85%
75%
75%
3
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
2 Reps
5 Reps
85%
85%
75%
4
Barbell Row
1 Set
1 Set
7 Reps
7 Reps
@7
@7
5
Seated Row (Cable)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@8
@8
6
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@8
@8
7
Chest Supported Lateral Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
8
Cable Crunch
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@8
@8