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bench block (1)

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Program Description

grow your max

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    140 minutes
  • Created
    Jul 07, 2025 01:57
  • Last Edited
    Aug 07, 2025 02:54

Summary

Unlock your bench press potential with the 12-week Bench Block program, designed for dedicated lifters looking to enhance their strength and technique. This program focuses on a mix of heavy, speed, and moderate lifting days, incorporating essential exercises like the paused bench press, block press, and incline bench press to target your chest and triceps effectively. With three training sessions each week, you'll build explosive power and increase your lifting capacity while utilizing a full gym setup. Join the challenge and elevate your bench game!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6 reps
75%
2
Block Press (2-3 Board)
3
8 reps
80%
3
Incline Bench Press (Barbell)
4
10-12 reps
55%
4
T-Bar Row
3
10 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6 reps
75%
2
Block Press (2-3 Board)
3
8 reps
80%
3
Incline Bench Press (Barbell)
4
10-12 reps
55%
4
T-Bar Row
3
10 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6 reps
75%
2
Block Press (2-3 Board)
3
8 reps
85%
3
Incline Bench Press (Barbell)
4
10-12 reps
55%
4
T-Bar Row
3
10 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6 reps
75%
2
Block Press (2-3 Board)
3
8 reps
85%
3
Incline Bench Press (Barbell)
4
10-12 reps
55%
4
T-Bar Row
3
10 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Dip (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
4 reps
85%
2
Board Press
4
5 reps
90%
3
Incline Bench Press (Barbell)
4
6-8 reps
65%
4
T-Bar Row
3
10 reps
-
5
Dip (Weighted)
3
12 reps
-
6
Tricep Extension (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
4 reps
85%
2
Board Press
4
5 reps
90%
3
Incline Bench Press (Barbell)
4
6-8 reps
65%
4
T-Bar Row
3
10 reps
-
5
Dip (Weighted)
3
12 reps
-
6
Tricep Extension (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
4 reps
85%
2
Board Press
4
5 reps
95%
3
Incline Bench Press (Barbell)
4
6-8 reps
65%
4
T-Bar Row
3
10 reps
-
5
Dip (Weighted)
3
12 reps
-
6
Tricep Extension (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
4 reps
85%
2
Board Press
4
5 reps
95%
3
Incline Bench Press (Barbell)
4
6-8 reps
65%
4
T-Bar Row
3
10 reps
-
5
Dip (Weighted)
3
12 reps
-
6
Tricep Extension (Machine)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3 reps
92%
2
Block Press (2-3 Board)
5
3 reps
95%
3
Incline Bench Press (Barbell)
5
5 reps
70%
4
T-Bar Row
3
10 reps
-
5
Dip (Bodyweight)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3 reps
92%
2
Block Press (2-3 Board)
5
3 reps
95%
3
Incline Bench Press (Barbell)
5
5 reps
70%
4
T-Bar Row
3
10 reps
-
5
Dip (Bodyweight)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
3 reps
92%
2
Block Press (2-3 Board)
5
3 reps
100%
3
Incline Bench Press (Barbell)
5
5 reps
70%
4
T-Bar Row
3
10 reps
-
5
Dip (Bodyweight)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Speed Bench
8
3 reps
65%
2
Bench Press (Close Grip)
3
8 reps
52%
3
Chest Supported Row (Machine)
4
10 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Push Up (Explosive)
3
AMRAP
-
6
Band Pull Apart
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Speed Bench
8
3 reps
65%
2
Bench Press (Close Grip)
3
8 reps
52%
3
Chest Supported Row (Machine)
4
10 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Push Up (Explosive)
3
AMRAP
-
6
Band Pull Apart
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Speed Bench
8
3 reps
65%
2
Bench Press (Close Grip)
3
8 reps
56%
3
Chest Supported Row (Machine)
4
10 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Push Up (Explosive)
3
AMRAP
-
6
Band Pull Apart
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Speed Bench
8
3 reps
65%
2
Bench Press (Close Grip)
3
8 reps
56%
3
Chest Supported Row (Machine)
4
10 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Push Up (Explosive)
3
AMRAP
-
6
Band Pull Apart
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Speed Bench
8
3 reps
70%
2
Bench Press (Close Grip)
3
6 reps
56%
3
Chest Supported Row (Machine)
4
10 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Band Pull Apart
3
12 reps
-
6
Push Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Speed Bench
8
3 reps
70%
2
Bench Press (Close Grip)
3
6 reps
56%
3
Chest Supported Row (Machine)
4
10 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Band Pull Apart
3
12 reps
-
6
Push Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Speed Bench
8
3 reps
70%
2
Bench Press (Close Grip)
3
6 reps
59%
3
Chest Supported Row (Machine)
4
10 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Band Pull Apart
3
12 reps
-
6
Push Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Speed Bench
8
3 reps
70%
2
Bench Press (Close Grip)
3
6 reps
59%
3
Chest Supported Row (Machine)
4
10 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Band Pull Apart
3
12 reps
-
6
Push Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Speed Bench
8
3 reps
75%
2
Bench Press (Close Grip)
4
5 reps
63%
3
Seated Row (Cable)
4
10 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Band Pull Apart
3
12 reps
-
6
Push Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Speed Bench
8
3 reps
75%
2
Bench Press (Close Grip)
4
5 reps
63%
3
Seated Row (Cable)
4
10 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Band Pull Apart
3
12 reps
-
6
Push Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Speed Bench
8
3 reps
75%
2
Bench Press (Close Grip)
4
5 reps
63%
3
Seated Row (Cable)
4
10 reps
-
4
Lateral Raise (Machine)
3
12 reps
-
5
Band Pull Apart
3
12 reps
-
6
Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
70%
2
Incline Cable Fly
3
10-12 reps
-
3
Hammer Curl (Cable)
3
12 reps
-
4
JM Press
3
10 reps
45%
5
Chest Press (Machine)
3
12 reps
-
6
Reverse Pec Deck
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
70%
2
Incline Cable Fly
3
10-12 reps
-
3
Hammer Curl (Cable)
3
12 reps
-
4
JM Press
3
10 reps
45%
5
Chest Press (Machine)
3
12 reps
-
6
Reverse Pec Deck
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
70%
2
Incline Cable Fly
3
10-12 reps
-
3
Hammer Curl (Cable)
3
12 reps
-
4
JM Press
3
10 reps
45%
5
Chest Press (Machine)
3
12 reps
-
6
Reverse Pec Deck
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
70%
2
Incline Cable Fly
3
10-12 reps
-
3
Hammer Curl (Cable)
3
12 reps
-
4
JM Press
3
10 reps
45%
5
Chest Press (Machine)
3
12 reps
-
6
Reverse Pec Deck
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
80%
2
Incline Cable Fly
3
12 reps
-
3
Hammer Curl (Cable)
3
12 reps
-
4
JM Press
3
8-10 reps
49%
5
Chest Press (Machine)
3
12 reps
-
6
Reverse Pec Deck
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
80%
2
Incline Cable Fly
3
12 reps
-
3
Hammer Curl (Cable)
3
12 reps
-
4
JM Press
3
8-10 reps
49%
5
Chest Press (Machine)
3
12 reps
-
6
Reverse Pec Deck
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
80%
2
Incline Cable Fly
3
12 reps
-
3
Hammer Curl (Cable)
3
12 reps
-
4
JM Press
3
8-10 reps
49%
5
Chest Press (Machine)
3
12 reps
-
6
Reverse Pec Deck
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
80%
2
Incline Cable Fly
3
12 reps
-
3
Hammer Curl (Cable)
3
12 reps
-
4
JM Press
3
8-10 reps
49%
5
Chest Press (Machine)
3
12 reps
-
6
Reverse Pec Deck
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
87%
2
Incline Cable Fly
3
12 reps
-
3
Hammer Curl (Cable)
3
12 reps
-
4
JM Press
3
8-10 reps
53%
5
Chest Press (Machine)
3
12 reps
-
6
Reverse Pec Deck
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
87%
2
Incline Cable Fly
3
12 reps
-
3
Hammer Curl (Cable)
3
12 reps
-
4
JM Press
3
8-10 reps
53%
5
Chest Press (Machine)
3
12 reps
-
6
Reverse Pec Deck
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
87%
2
Incline Cable Fly
3
12 reps
-
3
Hammer Curl (Cable)
3
12 reps
-
4
JM Press
3
8-10 reps
53%
5
Chest Press (Machine)
3
12 reps
-
6
Reverse Pec Deck
3
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Paused)
4 Sets
6 Reps
75%
2
Block Press (2-3 Board)
3 Sets
8 Reps
80%
3
Incline Bench Press (Barbell)
4 Sets
10-12 Reps
55%
4
T-Bar Row
3 Sets
10 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
6
Dip (Bodyweight)
3 Sets
12 Reps
-
Day 2
1
Speed Bench
8 Sets
3 Reps
65%
2
Bench Press (Close Grip)
3 Sets
8 Reps
52%
3
Chest Supported Row (Machine)
4 Sets
10 Reps
-
4
Lateral Raise (Machine)
3 Sets
12 Reps
-
5
Push Up (Explosive)
3 Sets
AMRAP
-
6
Band Pull Apart
3 Sets
12 Reps
-
Day 3
1
Bench Press (Barbell)
4 Sets
6 Reps
70%
2
Incline Cable Fly
3 Sets
10-12 Reps
-
3
Hammer Curl (Cable)
3 Sets
12 Reps
-
4
JM Press
3 Sets
10 Reps
45%
5
Chest Press (Machine)
3 Sets
12 Reps
-
6
Reverse Pec Deck
3 Sets
12 Reps
-