logo
BoostcampPNG

Wes's 4-day/week bench blow up

by Wesley C.
5 athletes joined

Program Description

**Wes's 4-Day/Week Bench Blow Up** is a focused, four-week program designed to enhance your bench press strength and technique. With 16 sessions, this regimen incorporates heavy lifts, incline variations, and recovery techniques to maximize muscle growth and improve overall performance. Each workout targets the chest, triceps, and shoulders, ensuring balanced development and increased power. Get ready to push your limits and achieve new personal bests with this structured approach!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 14, 2025 11:06
  • Last Edited
    Sep 21, 2025 03:41

Summary

Unlock your potential with Wes's 4-day/week bench blow up program, designed to elevate your bench press over the course of four weeks. This structured regimen focuses on recovery, technique, and variation, ensuring you build strength while honing your form. Each session incorporates targeted exercises like the Barbell Bench Press and Spoto Press, tailored for optimal muscle engagement. Perfect for those with a garage gym setup, this program will empower you to push past your limits and achieve impressive gains. Get ready to transform your training!
Muscle Engagement
Front
Back
MuscleSet
Triceps
29.6%
Chest
28.2%
Front Delts
20.2%
Middle Delts
12.2%
Biceps
7%
Upper Back
1.4%
Forearms
1.4%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
8 reps
3 reps
5 reps
50%
80%
70%
2
Seated Overhead Press (Barbell)
1
3
8-12 reps
8-12 reps
50%
75%
3
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
8-8 reps
3-3 reps
5-6 reps
50%
80%
70%
2
Seated Overhead Press (Barbell)
1
3
8-12 reps
8-12 reps
50%
75%
3
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
8-8 reps
3-3 reps
6-7 reps
50%
80%
70%
2
Seated Overhead Press (Barbell)
1
3
8-12 reps
8-12 reps
50%
75%
3
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
8-8 reps
3-3 reps
7-8 reps
50%
80%
70%
2
Seated Overhead Press (Barbell)
1
3
8-12 reps
8-12 reps
50%
75%
3
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
8 reps
3 reps
6 reps
50%
75%
65%
2
Incline Curl (Dumbbell)
3
8-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
8 reps
3 reps
6 reps
50%
75%
65%
2
Incline Curl (Dumbbell)
3
8-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
8 reps
3 reps
6 reps
50%
75%
65%
2
Incline Curl (Dumbbell)
3
8-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
8 reps
3 reps
6 reps
50%
75%
65%
2
Incline Curl (Dumbbell)
3
8-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
4
8-12 reps
8-12 reps
8-12 reps
50%
65%
75%
2
Seated Overhead Press (Barbell)
1
3
8-15 reps
8-15 reps
50%
65%
3
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
4
8-12 reps
8-12 reps
8-12 reps
50%
65%
75%
2
Seated Overhead Press (Barbell)
1
3
8-15 reps
8-15 reps
50%
65%
3
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
4
8-12 reps
8-12 reps
8-12 reps
50%
65%
75%
2
Seated Overhead Press (Barbell)
1
3
8-15 reps
8-15 reps
50%
65%
3
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
4
8-12 reps
8-12 reps
8-12 reps
50%
65%
75%
2
Seated Overhead Press (Barbell)
1
3
8-15 reps
8-15 reps
50%
65%
3
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
1
4
8-12 reps
6-8 reps
50%
70%
2
Incline Curl (Dumbbell)
3
8-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
1
4
8-12 reps
6-8 reps
50%
70%
2
Incline Curl (Dumbbell)
3
8-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
1
4
8-12 reps
6-8 reps
50%
70%
2
Incline Curl (Dumbbell)
3
8-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
1
4
8-12 reps
6-8 reps
50%
70%
2
Incline Curl (Dumbbell)
3
8-20 reps
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
5 Sets
8 Reps
3 Reps
5 Reps
50%
80%
70%
2
Seated Overhead Press (Barbell)
1 Set
3 Sets
8-12 Reps
8-12 Reps
50%
75%
3
Overhead Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
@6-8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
4 Sets
8 Reps
3 Reps
6 Reps
50%
75%
65%
2
Incline Curl (Dumbbell)
3 Sets
8-20 Reps
@7
Day 4
1
Spoto Press
1 Set
4 Sets
8-12 Reps
6-8 Reps
50%
70%
2
Incline Curl (Dumbbell)
3 Sets
8-20 Reps
@7
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
4 Sets
8-12 Reps
8-12 Reps
8-12 Reps
50%
65%
75%
2
Seated Overhead Press (Barbell)
1 Set
3 Sets
8-15 Reps
8-15 Reps
50%
65%
3
Overhead Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
@6-8