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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 14, 2025 12:41

Summary

Unleash your upper body strength with the **Benchpress Matrix**, an 8-week program designed to elevate your bench press game. Committing just two days a week, you'll engage in targeted workouts that focus on building muscle and power through a mix of barbell and machine exercises. Experience the synergy of supersets and progressive intensity, ensuring you challenge your limits while enhancing your chest, triceps, and back. Get ready to transform your physique and boost your performance with a structured approach that delivers results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
23%
Chest
22.6%
Upper Back
12.7%
Front Delts
11.4%
Biceps
10.8%
Lats
9.3%
Middle Delts
5.6%
Rear Delts
3.8%
Forearms
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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)
3
10 reps
RPE 9.5
3B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8-9.5
3C
Face Pull
3
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
6 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
8 reps
RPE 9
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
6 reps
RPE 9.5
3A
Bicep Curl (Barbell)
3
10 reps
RPE 9.5
3B
Overhead Tricep Extension (Cable)
4
10 reps
RPE 9.5
3C
Face Pull
3
12 reps
RPE 9.5
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
6 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)
3
10 reps
RPE 10
4B
Alternating Dumbbell Curl
3
12 reps
RPE 9.5
4C
Rolling Tricep Extension (Dumbbell)
3
10 reps
RPE 8-8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
4
6 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
6 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
6 reps
RPE 8
2
Bench Press (Close Grip)
3
6 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8-9
4A
Lateral Raise (Dumbbell)
3
10 reps
RPE 9.5
4B
Alternating Dumbbell Curl
3
8 reps
RPE 9
4C
Rolling Tricep Extension (Dumbbell)
4
8 reps
RPE 8-8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
4
6 reps
RPE 8
2
Bench Press (Close Grip)
3
5 reps
RPE 9.5
3
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9.5
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)
4
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