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Bench Press Focus + Imbalnce Correction

by Paul M.
1 athletes joined

Program Description

Upper body and core focus to help improve bench press strength and correct imbalances between left and right sides along with core.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 19, 2025 07:43
  • Last Edited
    Jun 18, 2025 11:30

Summary

Unlock your upper body potential with this 8-week program designed to enhance your bench press strength while correcting muscle imbalances. Committed to three days a week, you'll engage in a mix of dumbbell and barbell exercises, focusing on stability and unilateral movements to ensure balanced development. With targeted workouts including cable flies and dynamic planks, you'll build a stronger chest and back, setting the stage for impressive gains. Elevate your lifting game and achieve your fitness goals with this comprehensive approach!
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Bench Press (Barbell)
4
5 reps
70%
3
Chest Fly (Cable)
3
10-12 reps
-
4
Serratus Wall Slides
3
12 reps
-
5
Push Up Plus
3
15 reps
-
6
Pallof Press
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Bench Press (Barbell)
5
4 reps
75%
3
Chest Fly (Cable)
3
10-12 reps
-
4
Serratus Wall Slides
3
12 reps
-
5
Push Up Plus
3
15 reps
-
6
Pallof Press
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Bench Press (Barbell)
6
3 reps
80%
3
Chest Fly (Cable)
3
10-12 reps
-
4
Serratus Wall Slides
3
12 reps
-
5
Push Up Plus
3
15 reps
-
6
Pallof Press
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Bench Press (Barbell)
3
5 reps
80%
3
Chest Fly (Cable)
3
10-12 reps
-
4
Serratus Wall Slides
3
12 reps
-
5
Push Up Plus
3
15 reps
-
6
Pallof Press
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Bench Press (Barbell)
5
3 reps
82.5%
3
Chest Fly (Cable)
3
10-12 reps
-
4
Serratus Wall Slides
3
12 reps
-
5
Push Up Plus
3
15 reps
-
6
Pallof Press
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Bench Press (Barbell)
3
2 reps
85%
3
Bench Press (Barbell)
1
AMRAP
75%
4
Chest Fly (Cable)
3
10-12 reps
-
5
Serratus Wall Slides
3
12 reps
-
6
Push Up Plus
3
15 reps
-
7
Pallof Press
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Bench Press (Barbell)
1
1
1 reps
1 reps
90%
95%
3
Chest Fly (Cable)
3
10-12 reps
-
4
Serratus Wall Slides
3
12 reps
-
5
Push Up Plus
3
15 reps
-
6
Pallof Press
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
-
2
Bench Press (Barbell)
1
1
1
1
1 reps
1 reps
1 reps
1 reps
50%
75%
95%
100%
3
Chest Fly (Cable)
3
10-12 reps
-
4
Serratus Wall Slides
3
12 reps
-
5
Push Up Plus
3
15 reps
-
6
Pallof Press
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
10 reps
-
2
Seated Row (Machine)
4
10 reps
-
3
Face Pull
3
15 reps
-
4
Lower Trap Raises
3
10-12 reps
-
5
Dynamic Side Plank
3
8-10 reps
-
6
Dead Bug
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
10 reps
-
2
Seated Row (Machine)
4
10 reps
-
3
Face Pull
3
15 reps
-
4
Lower Trap Raises
3
10-12 reps
-
5
Dynamic Side Plank
3
8-10 reps
-
6
Dead Bug
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
10 reps
-
2
Seated Row (Machine)
4
10 reps
-
3
Face Pull
3
15 reps
-
4
Lower Trap Raises
3
10-12 reps
-
5
Dynamic Side Plank
3
8-10 reps
-
6
Dead Bug
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
10 reps
-
2
Seated Row (Machine)
4
10 reps
-
3
Face Pull
3
15 reps
-
4
Lower Trap Raises
3
10-12 reps
-
5
Dynamic Side Plank
3
8-10 reps
-
6
Dead Bug
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
10 reps
-
2
Seated Row (Machine)
4
10 reps
-
3
Face Pull
3
15 reps
-
4
Lower Trap Raises
3
10-12 reps
-
5
Dynamic Side Plank
3
8-10 reps
-
6
Dead Bug
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
10 reps
-
2
Seated Row (Machine)
4
10 reps
-
3
Face Pull
3
15 reps
-
4
Lower Trap Raises
3
10-12 reps
-
5
Dynamic Side Plank
3
8-10 reps
-
6
Dead Bug
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
10 reps
-
2
Seated Row (Machine)
4
10 reps
-
3
Face Pull
3
15 reps
-
4
Lower Trap Raises
3
10-12 reps
-
5
Dynamic Side Plank
3
8-10 reps
-
6
Dead Bug
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
10 reps
-
2
Seated Row (Machine)
4
10 reps
-
3
Face Pull
3
15 reps
-
4
Lower Trap Raises
3
10-12 reps
-
5
Dynamic Side Plank
3
8-10 reps
-
6
Dead Bug
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
60%
2
Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
1
12-15 reps
-
4
Push Up
3
10-12 reps
-
5
Plank Reach
3
10 reps
-
6
Thoracic Extension Stretch
2
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
60%
2
Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
1
12-15 reps
-
4
Push Up
3
10-12 reps
-
5
Plank Reach
3
10 reps
-
6
Thoracic Extension Stretch
2
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
60%
2
Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
1
12-15 reps
-
4
Push Up
3
10-12 reps
-
5
Plank Reach
3
10 reps
-
6
Thoracic Extension Stretch
2
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
60%
2
Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
1
12-15 reps
-
4
Push Up
3
10-12 reps
-
5
Plank Reach
3
10 reps
-
6
Thoracic Extension Stretch
2
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
60%
2
Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
1
12-15 reps
-
4
Push Up
3
10-12 reps
-
5
Plank Reach
3
10 reps
-
6
Thoracic Extension Stretch
2
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
60%
2
Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
1
12-15 reps
-
4
Push Up
3
10-12 reps
-
5
Plank Reach
3
10 reps
-
6
Thoracic Extension Stretch
2
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
60%
2
Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
1
12-15 reps
-
4
Push Up
3
10-12 reps
-
5
Plank Reach
3
10 reps
-
6
Thoracic Extension Stretch
2
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
60%
2
Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
1
12-15 reps
-
4
Push Up
3
10-12 reps
-
5
Plank Reach
3
10 reps
-
6
Thoracic Extension Stretch
2
2 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
2
Bench Press (Barbell)
4 Sets
5 Reps
70%
3
Chest Fly (Cable)
3 Sets
10-12 Reps
-
4
Serratus Wall Slides
3 Sets
12 Reps
-
5
Push Up Plus
3 Sets
15 Reps
-
6
Pallof Press
3 Sets
10-12 Reps
-
Day 2
1
Single Arm Row (Dumbbell)
3 Sets
10 Reps
-
2
Seated Row (Machine)
4 Sets
10 Reps
-
3
Face Pull
3 Sets
15 Reps
-
4
Lower Trap Raises
3 Sets
10-12 Reps
-
5
Dynamic Side Plank
3 Sets
8-10 Reps
-
6
Dead Bug
3 Sets
10 Reps
-
Day 3
1
Bench Press (Barbell)
6 Sets
3 Reps
60%
2
Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Cable Crossover
1 Set
12-15 Reps
-
4
Push Up
3 Sets
10-12 Reps
-
5
Plank Reach
3 Sets
10 Reps
-
6
Thoracic Extension Stretch
2 Sets
2 mins
-