Wes's 4-day/week bench blow up

by Wesley C.

2 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
Aug 15, 2025 12:21

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
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

Day 1

Bench Press (Barbell)

8 reps

3 reps

5 reps

50%

80%

70%

Seated Overhead Press (Barbell)

8-1 reps

8-15 reps

50%

80%

Overhead Tricep Extension (Dumbbell)

8-12 reps

RPE 6-8

Day 1

Bench Press (Barbell)

8-8 reps

3-3 reps

5-6 reps

50%

80%

70%

Seated Overhead Press (Barbell)

8-1 reps

8-15 reps

50%

80%

Overhead Tricep Extension (Dumbbell)

8-12 reps

RPE 6-8

Day 1

Bench Press (Barbell)

8-8 reps

3-3 reps

5-7 reps

50%

80%

70%

Seated Overhead Press (Barbell)

8-1 reps

8-15 reps

50%

80%

Overhead Tricep Extension (Dumbbell)

8-12 reps

RPE 6-8

Day 1

Bench Press (Barbell)

8-8 reps

3-3 reps

6-8 reps

50%

80%

70%

Seated Overhead Press (Barbell)

8-1 reps

8-15 reps

50%

80%

Overhead Tricep Extension (Dumbbell)

8-12 reps

RPE 6-8

Day 2

Bench Press (Barbell)

8 reps

3 reps

6 reps

50%

75%

65%

Day 2

Bench Press (Barbell)

8 reps

3 reps

6 reps

50%

75%

65%

Day 2

Bench Press (Barbell)

8 reps

3 reps

6 reps

50%

75%

65%

Day 2

Bench Press (Barbell)

8 reps

3 reps

6 reps

50%

75%

65%

Day 3

Incline Bench Press (Dumbbell)

8-12 reps

50%

65%

75%

Seated Overhead Press (Barbell)

8-15 reps

8-12 reps

50%

80%

Overhead Tricep Extension (Dumbbell)

8-12 reps

RPE 6-8

Day 3

Incline Bench Press (Dumbbell)

8-12 reps

50%

65%

75%

Seated Overhead Press (Barbell)

8-15 reps

8-12 reps

50%

80%

Overhead Tricep Extension (Dumbbell)

8-12 reps

RPE 6-8

Day 3

Incline Bench Press (Dumbbell)

8-12 reps

50%

65%

75%

Seated Overhead Press (Barbell)

8-15 reps

8-12 reps

50%

80%

Overhead Tricep Extension (Dumbbell)

8-12 reps

RPE 6-8

Day 3

Incline Bench Press (Dumbbell)

8-12 reps

50%

65%

75%

Seated Overhead Press (Barbell)

8-15 reps

8-12 reps

50%

80%

Overhead Tricep Extension (Dumbbell)

8-12 reps

RPE 6-8

Day 4

Spoto Press

8-12 reps

6-8 reps

50%

70%

Day 4

Spoto Press

8-12 reps

6-8 reps

50%

70%

Day 4

Spoto Press

8-12 reps

6-8 reps

50%

70%

Day 4

Spoto Press

8-12 reps

6-8 reps

50%

70%

Day 2

Bench Press (Barbell)

1 Set

4 Sets

8 Reps

3 Reps

6 Reps

50%

75%

65%

Day 1

Bench Press (Barbell)

1 Set

5 Sets

8 Reps

3 Reps

5 Reps

50%

80%

70%

Seated Overhead Press (Barbell)

1 Set

3 Sets

8-1 Reps

8-15 Reps

50%

80%

Overhead Tricep Extension (Dumbbell)

3 Sets

8-12 Reps

@6-8

Day 3

Incline Bench Press (Dumbbell)

1 Set

4 Sets

8-12 Reps

50%

65%

75%

Seated Overhead Press (Barbell)

1 Set

3 Sets

8-15 Reps

8-12 Reps

50%

80%

Overhead Tricep Extension (Dumbbell)

3 Sets

8-12 Reps

@6-8

Day 4

Spoto Press

1 Set

4 Sets

8-12 Reps

6-8 Reps

50%

70%