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Grease The Groove Bench press 4 weeks

by Eagan S.

Program Description

To improve strength and skill at bench pressing. Add 10 lbs per week. Retest 1 RM monthly and restart program using 50-55% of 1 RM

Program Overview

  • Level
    Beginner
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    10 minutes
  • Created
    Jun 08, 2025 04:38
  • Last Edited
    Jun 08, 2025 05:02
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
6 reps
2 reps
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1
6 reps
2 reps
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
1
6 reps
2 reps
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
1
6 reps
2 reps
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
7 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
7 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
7
7 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
8
7 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
8 reps
RPE 7.5
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
1 Set
6 Reps
2 Reps
@6
@6
Day 2
1
Bench Press (Dumbbell)
5 Sets
7 Reps
@7
Day 3
1
Bench Press (Barbell)
5 Sets
8 Reps
@7.5