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Bench Strength

by Jude C.

Program Description

Unleash your potential with the **Bench Strength** program, designed to elevate your powerlifting game over the course of 3 weeks. Comprising 12 focused sessions, this program emphasizes essential bench press variations, including the classic Barbell Bench Press and the Paused Bench Press, tailored for both novice and intermediate lifters. Each 30-minute workout targets your chest, triceps, and shoulders, ensuring a comprehensive strength-building experience. Get ready to push your limits and achieve impressive gains in your bench press performance!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    30 minutes
  • Created
    Nov 30, 2025 12:08
  • Last Edited
    Nov 30, 2025 12:16
Muscle Engagement
Front
Back
MuscleSet
Chest
35.6%
Triceps
30.3%
Front Delts
17.8%
Forearms
10.2%
Middle Delts
5.1%
Rear Delts
1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
3
Skull Crusher (Ez Bar)
1
2
1
12-20 reps
12-20 reps
12-20 reps
RPE 8
RPE 9
RPE 10
4
Pec Deck (Machine)
1
2
1
12-20 reps
12-20 reps
12-20 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
3
Skull Crusher (Ez Bar)
1
2
1
12-20 reps
12-20 reps
12-20 reps
RPE 8
RPE 9
RPE 10
4
Pec Deck (Machine)
1
2
1
12-20 reps
12-20 reps
12-20 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
3
Skull Crusher (Ez Bar)
1
2
1
12-20 reps
12-20 reps
12-20 reps
RPE 8
RPE 9
RPE 10
4
Pec Deck (Machine)
1
2
1
12-20 reps
12-20 reps
12-20 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
7-9 reps
7-9 reps
7-9 reps
RPE 7.5
RPE 8
RPE 8.5
2
Dip (Weighted)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
1
2
1
12-20 reps
12-20 reps
12-20 reps
RPE 8
RPE 9
RPE 10
4
Skull Crusher (Ez Bar)
1
2
1
12-20 reps
12-20 reps
12-20 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
2
1
12-20 reps
12-20 reps
12-20 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
7-9 reps
7-9 reps
7-9 reps
RPE 7.5
RPE 8
RPE 8.5
2
Dip (Weighted)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
1
2
1
12-20 reps
12-20 reps
12-20 reps
RPE 8
RPE 9
RPE 10
4
Skull Crusher (Ez Bar)
1
2
1
12-20 reps
12-20 reps
12-20 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
2
1
12-20 reps
12-20 reps
12-20 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
7-9 reps
7-9 reps
7-9 reps
RPE 7.5
RPE 8
RPE 8.5
2
Dip (Weighted)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
1
2
1
12-20 reps
12-20 reps
12-20 reps
RPE 8
RPE 9
RPE 10
4
Skull Crusher (Ez Bar)
1
2
1
12-20 reps
12-20 reps
12-20 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
2
1
12-20 reps
12-20 reps
12-20 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
7 reps
7 reps
7 reps
65%
70%
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
7 reps
7 reps
7 reps
65%
70%
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
7 reps
7 reps
7 reps
65%
70%
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
90%
85%
2
Dip (Weighted)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
90%
85%
2
Dip (Weighted)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
90%
85%
2
Dip (Weighted)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
Week 1
1 / 3 Weeks
Day 2
1
Larsen Press (Barbell)
1 Set
1 Set
1 Set
7-9 Reps
7-9 Reps
7-9 Reps
@7.5
@8
@8.5
2
Dip (Weighted)
1 Set
1 Set
5-8 Reps
5-8 Reps
@8
@9
3
Pec Deck (Machine)
1 Set
2 Sets
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@8
@9
@10
4
Skull Crusher (Ez Bar)
1 Set
2 Sets
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@8
@9
@10
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@8
@9
@10
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Bench Press (Close Grip)
1 Set
1 Set
5-8 Reps
5-8 Reps
@8
@9
3
Skull Crusher (Ez Bar)
1 Set
2 Sets
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@8
@9
@10
4
Pec Deck (Machine)
1 Set
2 Sets
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@8
@9
@10
Day 3
1
Bench Press (Paused)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
65%
70%
60%
Day 4
1
Bench Press (Barbell)
1 Set
3 Sets
1 Reps
3 Reps
90%
85%
2
Dip (Weighted)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8.5
@9