bench press program

by Harshit Jaiswal

1 athletes joined

Program Description

program designed to help you break PRs

Program Overview

Level
Intermediate
Goal
Powerlifting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Jan 31, 2026 12:50
Last Edited
Feb 16, 2026 03:51

Muscle Engagement

Front

Back

MuscleSet

Triceps

17.4%

Upper Back

16.7%

Front Delts

16%

Lats

15.3%

Chest

11.1%

Biceps

10.4%

Middle Delts

6.3%

Rear Delts

4.1%

Forearms

2.7%

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Bench Press (Barbell)

3

3 reps

85%

2

Flat Dumbell Press

3

15 reps

-

3

Seated Row (Cable)

3

12 reps

-

4

Lat Pulldown

4

12 reps

-

5

Seated Row (Machine)

3

10 reps

-

6

Rear Delt Fly (Machine)

3

16 reps

-

Day 1

1

Bench Press (Barbell)

3

3 reps

85%

2

Flat Dumbell Press

3

15 reps

-

3

Seated Row (Cable)

3

12 reps

-

4

Lat Pulldown

4

12 reps

-

5

Seated Row (Machine)

3

10 reps

-

6

Rear Delt Fly (Machine)

3

16 reps

-

Day 1

1

Bench Press (Barbell)

3

3 reps

85%

2

Flat Dumbell Press

3

15 reps

-

3

Seated Row (Cable)

3

12 reps

-

4

Lat Pulldown

4

12 reps

-

5

Seated Row (Machine)

3

10 reps

-

6

Rear Delt Fly (Machine)

3

16 reps

-

Day 1

1

Bench Press (Barbell)

3

3 reps

85%

2

Flat Dumbell Press

3

15 reps

-

3

Seated Row (Cable)

3

12 reps

-

4

Lat Pulldown

4

12 reps

-

5

Seated Row (Machine)

3

10 reps

-

6

Rear Delt Fly (Machine)

3

16 reps

-

Day 2

1

Bench Press (Close Grip)

4

6 reps

70%

2

Weighted Tricep Dips

1

1

1

10 reps

9 reps

8 reps

RPE 8

RPE 8

RPE 8

3

Skull Crusher (Dumbbell)

3

10 reps

-

4

Preacher Curl (Machine)

3

12 reps

-

5

Incline Bench Bicep Curl

3

10 reps

-

6

Lateral Raise (Machine)

3

12 reps

-

Day 2

1

Bench Press (Close Grip)

4

6 reps

70%

2

Weighted Tricep Dips

3

6 reps

RPE 8

3

Skull Crusher (Dumbbell)

3

10 reps

-

4

Preacher Curl (Machine)

3

12 reps

-

5

Incline Bench Bicep Curl

3

10 reps

-

6

Lateral Raise (Machine)

3

12 reps

-

Day 2

1

Bench Press (Close Grip)

4

6 reps

70%

2

Weighted Tricep Dips

3

6 reps

RPE 8

3

Skull Crusher (Dumbbell)

3

10 reps

-

4

Preacher Curl (Machine)

3

12 reps

-

5

Incline Bench Bicep Curl

3

10 reps

-

6

Lateral Raise (Machine)

3

12 reps

-

Day 2

1

Bench Press (Close Grip)

4

6 reps

70%

2

Weighted Tricep Dips

3

6 reps

RPE 8

3

Skull Crusher (Dumbbell)

3

10 reps

-

4

Preacher Curl (Machine)

3

12 reps

-

5

Incline Bench Bicep Curl

3

10 reps

-

6

Lateral Raise (Machine)

3

12 reps

-

Day 3

1

Long Pause Bench Press

2

1 reps

90%

2

Larsen Press (Barbell)

4

6 reps

70%

3

Seated Shoulder Press (Dumbbell)

4

12 reps

-

4

Seated Wide-Grip Row (Cable)

3

12 reps

-

5

Lat Pulldown

4

12 reps

-

Day 3

1

Long Pause Bench Press

1

1 reps

95%

2

Larsen Press (Barbell)

4

6 reps

70%

3

Seated Shoulder Press (Dumbbell)

4

12 reps

-

4

Seated Wide-Grip Row (Cable)

3

12 reps

-

5

Lat Pulldown

4

12 reps

-

Day 3

1

Long Pause Bench Press

1

1 reps

95%

2

Larsen Press (Barbell)

4

6 reps

70%

3

Seated Shoulder Press (Dumbbell)

4

12 reps

-

4

Seated Wide-Grip Row (Cable)

3

12 reps

-

5

Lat Pulldown

4

12 reps

-

Day 3

1

Long Pause Bench Press

1

1 reps

95%

2

Larsen Press (Barbell)

4

6 reps

70%

3

Seated Shoulder Press (Dumbbell)

4

12 reps

-

4

Seated Wide-Grip Row (Cable)

3

12 reps

-

5

Lat Pulldown

4

12 reps

-

Day 1

1

Bench Press (Barbell)

1 Set

1 Set

1 Set

3 Reps

3 Reps

3 Reps

85%

85%

85%

2

Flat Dumbell Press

1 Set

1 Set

1 Set

15 Reps

15 Reps

15 Reps

-

-

-

3

Seated Row (Cable)

1 Set

1 Set

1 Set

12 Reps

12 Reps

12 Reps

-

-

-

4

Lat Pulldown

1 Set

1 Set

1 Set

1 Set

12 Reps

12 Reps

12 Reps

12 Reps

-

-

-

-

5

Seated Row (Machine)

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

-

-

-

6

Rear Delt Fly (Machine)

1 Set

1 Set

1 Set

16 Reps

16 Reps

16 Reps

-

-

-

Day 2

1

Bench Press (Close Grip)

1 Set

1 Set

1 Set

1 Set

6 Reps

6 Reps

6 Reps

6 Reps

70%

70%

70%

70%

2

Weighted Tricep Dips

1 Set

1 Set

1 Set

10 Reps

9 Reps

8 Reps

@8

@8

@8

3

Skull Crusher (Dumbbell)

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

-

-

-

4

Preacher Curl (Machine)

1 Set

1 Set

1 Set

12 Reps

12 Reps

12 Reps

-

-

-

5

Incline Bench Bicep Curl

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

-

-

-

6

Lateral Raise (Machine)

1 Set

1 Set

1 Set

12 Reps

12 Reps

12 Reps

-

-

-

Day 3

1

Long Pause Bench Press

1 Set

1 Set

1 Reps

1 Reps

90%

90%

2

Larsen Press (Barbell)

1 Set

1 Set

1 Set

1 Set

6 Reps

6 Reps

6 Reps

6 Reps

70%

70%

70%

70%

3

Seated Shoulder Press (Dumbbell)

1 Set

1 Set

1 Set

1 Set

12 Reps

12 Reps

12 Reps

12 Reps

-

-

-

-

4

Seated Wide-Grip Row (Cable)

1 Set

1 Set

1 Set

12 Reps

12 Reps

12 Reps

-

-

-

5

Lat Pulldown

1 Set

1 Set

1 Set

1 Set

12 Reps

12 Reps

12 Reps

12 Reps

-

-

-

-