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Benchpress Matrix

by Jeff M.

Program Description

**Benchpress Matrix** is an 8-week powerbuilding program designed to enhance your bench press strength while developing overall upper body muscle. Comprising 16 exercises per week, this program features a mix of barbell and machine exercises, including the classic bench press and chest-supported rows, tailored for all skill levels from novice to advanced. Each workout lasts around 60 minutes, ensuring you maximize your training time effectively. Get ready to push your limits and build the upper body strength you've always wanted!

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 12, 2025 01:05
  • Last Edited
    Aug 12, 2025 02:05
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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 (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
70%
80%
85%
90%
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3A
Bicep Curl (Barbell)
2
10 reps
RPE 7.5
3B
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7.5
3C
Face Pull
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
70%
80%
85%
90%
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3A
Bicep Curl (Barbell)
2
10 reps
RPE 7.5
3B
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7.5
3C
Face Pull
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
70%
80%
85%
90%
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3A
Bicep Curl (Barbell)
2
10 reps
RPE 8.5
3B
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8-9
3C
Face Pull
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
70%
80%
85%
90%
2
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
3A
Bicep Curl (Barbell)
2
10 reps
RPE 9.5
3B
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8-9.5
3C
Face Pull
2
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
70%
80%
85%
90%
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3A
Bicep Curl (Barbell)
2
10 reps
RPE 8.5
3B
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8-9
3C
Face Pull
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
70%
80%
85%
90%
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3A
Bicep Curl (Barbell)
2
10 reps
RPE 8.5
3B
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8-9
3C
Face Pull
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
70%
80%
85%
90%
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3A
Bicep Curl (Barbell)
2
10 reps
RPE 8.5
3B
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8-9
3C
Face Pull
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3
8 reps
5 reps
3 reps
1 reps
70%
80%
85%
90%
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3A
Bicep Curl (Barbell)
2
10 reps
RPE 8.5
3B
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8-9
3C
Face Pull
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
5 reps
RPE 7.5
2
Bench Press (Close Grip)
3
10 reps
RPE 7.5
3
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 7.5
4A
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
4B
Alternating Dumbbell Curl
2
12 reps
RPE 8
4C
Rolling Tricep Extension (Dumbbell)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
5 reps
RPE 8-8.5
2
Bench Press (Close Grip)
3
10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
4A
Lateral Raise (Dumbbell)
2
10 reps
RPE 9.5
4B
Alternating Dumbbell Curl
2
12 reps
RPE 8
4C
Rolling Tricep Extension (Dumbbell)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
4 reps
RPE 8-8.5
2
Bench Press (Close Grip)
3
10 reps
RPE 8-8.5
3
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8-9
4A
Lateral Raise (Dumbbell)
2
10 reps
RPE 9.5
4B
Alternating Dumbbell Curl
2
12 reps
RPE 9
4C
Rolling Tricep Extension (Dumbbell)
3
10 reps
RPE 8-8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
4 reps
RPE 8
2
Bench Press (Close Grip)
3
8 reps
RPE 8.5
3
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 9-10
4A
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
4B
Alternating Dumbbell Curl
2
12 reps
RPE 9.5
4C
Rolling Tricep Extension (Dumbbell)
3
10 reps
RPE 8-8.5
5
Bench Press (Barbell)
1
3 reps
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
4
3 reps
RPE 8
2
Bench Press (Close Grip)
3
6 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8-9
4A
Lateral Raise (Dumbbell)
2
10 reps
RPE 9.5
4B
Alternating Dumbbell Curl
2
8 reps
RPE 9
4C
Rolling Tricep Extension (Dumbbell)
3
8 reps
RPE 8-8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
4
3 reps
RPE 8
2
Bench Press (Close Grip)
3
6 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8-9
4A
Lateral Raise (Dumbbell)
2
10 reps
RPE 9.5
4B
Alternating Dumbbell Curl
2
8 reps
RPE 9
4C
Rolling Tricep Extension (Dumbbell)
3
8 reps
RPE 8-8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
4
3 reps
RPE 8
2
Bench Press (Close Grip)
3
6 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8-9
4A
Lateral Raise (Dumbbell)
2
10 reps
RPE 9.5
4B
Alternating Dumbbell Curl
2
8 reps
RPE 9
4C
Rolling Tricep Extension (Dumbbell)
3
8 reps
RPE 8-8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
4
3 reps
RPE 8
2
Bench Press (Close Grip)
3
5 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 8-9
4A
Lateral Raise (Dumbbell)
3
10 reps
RPE 9.5
4B
Alternating Dumbbell Curl
3
8 reps
RPE 8.5-10
4C
Rolling Tricep Extension (Dumbbell)
3
8 reps
RPE 8.5-10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
3 Sets
8 Reps
5 Reps
3 Reps
1 Reps
70%
80%
85%
90%
2
Chest Supported Row (Machine)
3 Sets
10 Reps
@8
3A
Bicep Curl (Barbell)
2 Sets
10 Reps
@7.5
3B
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@7.5
3C
Face Pull
2 Sets
12 Reps
@9
Day 2
1
Spoto Press
3 Sets
5 Reps
@7.5
2
Bench Press (Close Grip)
3 Sets
10 Reps
@7.5
3
Lat Pulldown (Neutral Grip)
3 Sets
8 Reps
@7.5
4A
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@8
4B
Alternating Dumbbell Curl
2 Sets
12 Reps
@8
4C
Rolling Tricep Extension (Dumbbell)
3 Sets
10 Reps
@7.5