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Simple Gainz 6 Week Bench Press Progression

by S C.
1 athletes joined

Program Description

A structured 6 week plan focusing on strength, technique and explosive power. Train bench press variations twice a week, with a third session dedicated to accessory work.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 19, 2025 10:57
  • Last Edited
    Jul 26, 2025 09:40

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Front Delts
26.9%
Chest
26.6%
Triceps
26.6%
Upper Back
6.6%
Lats
4.8%
Biceps
3%
Middle Delts
2.4%
Abs
1.2%
Rear Delts
0.9%
Forearms
0.9%
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4.8 Stars with 10, 000+ Ratings
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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
5
3 reps
80%
2
Pin Press Bench (Barbell)
4
3 reps
85%
3
Bench Press (Close Grip)
4
6 reps
70%
4
Barbell Row
4
8 reps
-
5
Face Pull
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
5
3 reps
80%
2
Pin Press Bench (Barbell)
4
3 reps
85%
3
Bench Press (Close Grip)
4
6 reps
70%
4
Barbell Row
4
8 reps
-
5
Face Pull
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
5
3 reps
80%
2
Pin Press Bench (Barbell)
4
3 reps
85%
3
Bench Press (Close Grip)
4
6 reps
70%
4
Barbell Row
4
8 reps
-
5
Face Pull
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
5
3 reps
80%
2
Pin Press Bench (Barbell)
4
3 reps
85%
3
Bench Press (Close Grip)
4
6 reps
70%
4
Barbell Row
4
8 reps
-
5
Face Pull
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
5
3 reps
80%
2
Pin Press Bench (Barbell)
4
3 reps
85%
3
Bench Press (Close Grip)
4
6 reps
70%
4
Barbell Row
4
8 reps
-
5
Face Pull
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
5
3 reps
80%
2
Pin Press Bench (Barbell)
4
3 reps
85%
3
Bench Press (Close Grip)
4
6 reps
70%
4
Barbell Row
4
8 reps
-
5
Face Pull
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
60%
2
Spoto Press
3
5 reps
75%
3
Bench Press (Dumbbell)
3
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Deficit Push Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
60%
2
Spoto Press
3
5 reps
75%
3
Bench Press (Dumbbell)
3
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Deficit Push Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
60%
2
Spoto Press
3
5 reps
75%
3
Bench Press (Dumbbell)
3
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Deficit Push Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
60%
2
Spoto Press
3
5 reps
75%
3
Bench Press (Dumbbell)
3
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Deficit Push Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
60%
2
Spoto Press
3
5 reps
75%
3
Bench Press (Dumbbell)
3
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Deficit Push Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
60%
2
Spoto Press
3
5 reps
75%
3
Bench Press (Dumbbell)
3
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Deficit Push Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
4
3 reps
100%
2
Incline Chest Fly (Dumbbell)
4
10 reps
-
3
Overhead Press (Barbell)
4
6 reps
60%
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
4
3 reps
100%
2
Incline Chest Fly (Dumbbell)
4
10 reps
-
3
Overhead Press (Barbell)
4
6 reps
60%
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
4
3 reps
100%
2
Incline Chest Fly (Dumbbell)
4
10 reps
-
3
Overhead Press (Barbell)
4
6 reps
60%
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
4
3 reps
100%
2
Incline Chest Fly (Dumbbell)
4
10 reps
-
3
Overhead Press (Barbell)
4
6 reps
60%
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
4
3 reps
100%
2
Incline Chest Fly (Dumbbell)
4
10 reps
-
3
Overhead Press (Barbell)
4
6 reps
60%
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
4
3 reps
100%
2
Incline Chest Fly (Dumbbell)
4
10 reps
-
3
Overhead Press (Barbell)
4
6 reps
60%
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Long Pause Bench Press
5 Sets
3 Reps
80%
2
Pin Press Bench (Barbell)
4 Sets
3 Reps
85%
3
Bench Press (Close Grip)
4 Sets
6 Reps
70%
4
Barbell Row
4 Sets
8 Reps
-
5
Face Pull
3 Sets
12 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
Day 2
1
Bench Press (Barbell)
8 Sets
3 Reps
60%
2
Spoto Press
3 Sets
5 Reps
75%
3
Bench Press (Dumbbell)
3 Sets
8 Reps
-
4
Lat Pulldown
4 Sets
8 Reps
-
5
Deficit Push Up
3 Sets
12 Reps
-
Day 3
1
Sling Shot Bench Press (Barbell)
4 Sets
3 Reps
100%
2
Incline Chest Fly (Dumbbell)
4 Sets
10 Reps
-
3
Overhead Press (Barbell)
4 Sets
6 Reps
60%
4
Chest Fly (Dumbbell)
3 Sets
12 Reps
-
5
Seated Dip (Machine)
3 Sets
12 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-