Program Description
**Bench Focus 5 Days** is an 8-week program designed for those looking to enhance their bench press performance and overall upper body strength. With a commitment of just 5 days a week, you'll engage in a variety of targeted exercises including the classic barbell bench press, incline variations, and accessory movements to build muscle and improve stability. Each session is crafted to challenge your limits, ensuring progressive overload while focusing on form and technique. Get ready to push your boundaries and achieve new personal bests!
Program Overview
- LevelBeginner, Intermediate, Novice
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout70 minutes
- CreatedDec 17, 2025 06:49
- Last EditedDec 17, 2025 11:05
Muscle Engagement
Front
Back
MuscleSet
Triceps
14%
Front Delts
10.9%
Chest
9.3%
Upper Back
9.3%
Hamstrings
8.8%
Biceps
7.8%
Quadriceps
7.2%
Glutes
7.2%
Lats
6.2%
Abs
5.2%
Middle Delts
3.9%
Rear Delts
3.1%
Forearms
2.3%
Calves
2.1%
Adductors
1.3%
Lower Back
0.8%
Abductors
0.8%
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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)
3
5 reps
RPE 9
2
Bent Over Row (Barbell)
3
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Pull-Up (Bodyweight)
3
10 reps
-
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Bent Over Row (Barbell)
3
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Pull-Up (Bodyweight)
3
10 reps
-
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Bent Over Row (Barbell)
3
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Pull-Up (Bodyweight)
3
10 reps
-
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Bent Over Row (Barbell)
3
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Pull-Up (Bodyweight)
3
10 reps
-
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Bent Over Row (Barbell)
3
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Pull-Up (Bodyweight)
3
10 reps
-
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Bent Over Row (Barbell)
3
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Pull-Up (Bodyweight)
3
10 reps
-
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Bent Over Row (Barbell)
3
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Pull-Up (Bodyweight)
3
10 reps
-
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Bent Over Row (Barbell)
3
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Pull-Up (Bodyweight)
3
10 reps
-
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Leg Press
3
12 reps
-
4
Standing Calf Raise
4
-
5
Hanging Knee Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Leg Press
3
12 reps
-
4
Standing Calf Raise
4
-
5
Hanging Knee Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Leg Press
3
12 reps
-
4
Standing Calf Raise
4
-
5
Hanging Knee Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Leg Press
3
12 reps
-
4
Standing Calf Raise
4
-
5
Hanging Knee Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Leg Press
3
12 reps
-
4
Standing Calf Raise
4
-
5
Hanging Knee Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Leg Press
3
12 reps
-
4
Standing Calf Raise
4
-
5
Hanging Knee Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Leg Press
3
12 reps
-
4
Standing Calf Raise
4
-
5
Hanging Knee Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Leg Press
3
12 reps
-
4
Standing Calf Raise
4
-
5
Hanging Knee Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 9
2
Chest Supported Row (Machine)
3
10 reps
RPE 9
3
Reverse Pec Deck
3
15 reps
RPE 9
4
Incline Curl (Dumbbell)
3
10 reps
RPE 9
5
Meadows Curl
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 9
2
Chest Supported Row (Machine)
3
10 reps
RPE 9
3
Reverse Pec Deck
3
15 reps
RPE 9
4
Incline Curl (Dumbbell)
3
10 reps
RPE 9
5
Meadows Curl
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 9
2
Chest Supported Row (Machine)
3
10 reps
RPE 9
3
Reverse Pec Deck
3
15 reps
RPE 9
4
Incline Curl (Dumbbell)
3
10 reps
RPE 9
5
Meadows Curl
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 9
2
Chest Supported Row (Machine)
3
10 reps
RPE 9
3
Reverse Pec Deck
3
15 reps
RPE 9
4
Incline Curl (Dumbbell)
3
10 reps
RPE 9
5
Meadows Curl
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 9
2
Chest Supported Row (Machine)
3
10 reps
RPE 9
3
Reverse Pec Deck
3
15 reps
RPE 9
4
Incline Curl (Dumbbell)
3
10 reps
RPE 9
5
Meadows Curl
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 9
2
Chest Supported Row (Machine)
3
10 reps
RPE 9
3
Reverse Pec Deck
3
15 reps
RPE 9
4
Incline Curl (Dumbbell)
3
10 reps
RPE 9
5
Meadows Curl
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 9
2
Chest Supported Row (Machine)
3
10 reps
RPE 9
3
Reverse Pec Deck
3
15 reps
RPE 9
4
Incline Curl (Dumbbell)
3
10 reps
RPE 9
5
Meadows Curl
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 9
2
Chest Supported Row (Machine)
3
10 reps
RPE 9
3
Reverse Pec Deck
3
15 reps
RPE 9
4
Incline Curl (Dumbbell)
3
10 reps
RPE 9
5
Meadows Curl
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
6 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Lying Leg Curl
3
12 reps
RPE 9
5
JM Press (Smith Machine)
3
8 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
6 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Lying Leg Curl
3
12 reps
RPE 9
5
JM Press (Smith Machine)
3
8 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
6 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Lying Leg Curl
3
12 reps
RPE 9
5
JM Press (Smith Machine)
3
8 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
6 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Lying Leg Curl
3
12 reps
RPE 9
5
JM Press (Smith Machine)
3
8 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
6 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Lying Leg Curl
3
12 reps
RPE 9
5
JM Press (Smith Machine)
3
8 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
6 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Lying Leg Curl
3
12 reps
RPE 9
5
JM Press (Smith Machine)
3
8 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
6 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Lying Leg Curl
3
12 reps
RPE 9
5
JM Press (Smith Machine)
3
8 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
6 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Lying Leg Curl
3
12 reps
RPE 9
5
JM Press (Smith Machine)
3
8 reps
-
6
Plank
3
1 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
5 Reps
@9
2
Bent Over Row (Barbell)3 Sets
8 Reps
@9
3
Incline Bench Press (Dumbbell)3 Sets
8 Reps
@9
4
Pull-Up (Bodyweight)3 Sets
10 Reps
-
5
Face Pull3 Sets
15 Reps
@9
6
Bicep Curl (EZ Bar)3 Sets
10 Reps
@9
Day 2
1
Squat (Barbell)5 Sets
5 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
8 Reps
@9
3
Leg Press3 Sets
12 Reps
-
4
Standing Calf Raise4 Sets
-
5
Hanging Knee Raise3 Sets
20 Reps
-
Day 3
1
Bench Press (Paused)3 Sets
6 Reps
-
2
Seated Shoulder Press (Dumbbell)3 Sets
10 Reps
-
3
Pec Deck (Machine)3 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)3 Sets
15 Reps
-
5
Tricep Rope Push Down (Cable)3 Sets
12 Reps
-
6
Overhead Tricep Extension (Cable)3 Sets
10 Reps
-
Day 4
1
Lat Pulldown (Neutral Grip)3 Sets
8 Reps
@9
2
Chest Supported Row (Machine)3 Sets
10 Reps
@9
3
Reverse Pec Deck3 Sets
15 Reps
@9
4
Incline Curl (Dumbbell)3 Sets
10 Reps
@9
5
Meadows Curl3 Sets
12 Reps
@9
Day 5
1
Spoto Press3 Sets
6 Reps
-
2
Chest Press (Machine)3 Sets
10 Reps
-
3
Bulgarian Split Squat (Dumbbell)3 Sets
8 Reps
-
4
Lying Leg Curl3 Sets
12 Reps
@9
5
JM Press (Smith Machine)3 Sets
8 Reps
-
6
Plank3 Sets
1 mins
-