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BIG BENCH

by Noah B.
4.0
(1 rating)

Program Description

Program designed for intermediate to advanced lifters who have a bad bench they want to bring up. Focused for powerlifting/ strength athletes

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 26, 2025 09:52
  • Last Edited
    Jun 18, 2025 12:13

Summary

**BIG BEN** is a focused 4-week program designed to elevate your bench press strength and technique through a structured 5-day weekly regimen. Each session targets key muscle groups with a mix of barbell, machine, and dumbbell exercises, ensuring comprehensive development. You'll tackle squat days, bench press variations, and accessory lifts that enhance stability and power. Get ready to push your limits and achieve significant gains in strength and muscle definition!
Muscle Engagement
Front
Back
MuscleSet
Chest
17.7%
Triceps
14.6%
Hamstrings
10.1%
Front Delts
8.9%
Glutes
8.1%
Upper Back
7.7%
Quadriceps
7%
Lats
5.4%
Adductors
4.1%
Rear Delts
3.8%
Biceps
3.1%
Middle Delts
2.7%
Lower Back
2.5%
Abs
2.2%
Abductors
2.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Tempo Bench Press
2
8 reps
65%
2
Underhand Lat Pulldown
2
10 reps
RPE 7
3
Chest Fly (Dumbbell)
2
10 reps
RPE 7
4
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7
5
Face Pull
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
8 reps
70%
2
Underhand Lat Pulldown
3
10 reps
RPE 8
3
Chest Fly (Dumbbell)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Face Pull
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
4
8 reps
70%
2
Underhand Lat Pulldown
1
2
10 reps
10 reps
RPE 8
RPE 9
3
Chest Fly (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
5
Face Pull
1
2
10 reps
10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
5
8 reps
70%
2
Underhand Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Face Pull
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Squat (Smith Machine)
3
8 reps
65%
3
Leg Curl
3
10 reps
RPE 7
4
Hip Abductor (Machine)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Squat (Smith Machine)
3
8 reps
65%
3
Leg Curl
3
10 reps
RPE 8
4
Hip Abductor (Machine)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Squat (Smith Machine)
3
8 reps
70%
3
Leg Curl
3
10 reps
RPE 8
4
Hip Abductor (Machine)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Squat (Smith Machine)
3
8 reps
70%
3
Leg Curl
3
10 reps
RPE 8
4
Hip Abductor (Machine)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
1 reps
1 reps
1 reps
5 reps
75%
80%
85%
65%
2
Seated Row (Cable)
2
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
2
8 reps
RPE 7
5
Tricep Rope Push Down (Cable)
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4
1 reps
1 reps
1 reps
5 reps
80%
85%
90%
70%
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4
1 reps
1 reps
1 reps
5 reps
85%
90%
95%
75%
2
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 9
4
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 9
5
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
1 reps
1 reps
1 reps
5 reps
85%
90%
100%
75%
2
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
75%
2
Romanian Deadlift (Barbell)
3
10 reps
65%
3
Leg Curl
3
10 reps
RPE 7
4
Adductor (cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
75%
2
Romanian Deadlift (Barbell)
3
10 reps
70%
3
Leg Curl
3
10 reps
RPE 8
4
Adductor (cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
80%
85%
2
Romanian Deadlift (Barbell)
3
10 reps
70%
3
Leg Curl
1
2
10 reps
10 reps
RPE 8
RPE 9
4
Adductor (cable)
1
2
10 reps
10 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
80%
85%
90%
2
Romanian Deadlift (Barbell)
3
10 reps
70%
3
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Adductor (cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
8 reps
7 reps
6 reps
5 reps
65%
70%
75%
80%
2
Lat Pulldown
2
10 reps
RPE 7
3
Dip (Bodyweight)
2
AMRAP
RPE 7
4
Incline Chest Press (Machine)
2
8 reps
RPE 7
5
Reverse Pec Deck
2
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
4 reps
65%
70%
75%
80%
85%
2
Lat Pulldown
3
10 reps
RPE 8
3
Dip (Bodyweight)
3
AMRAP
RPE 8
4
Incline Chest Press (Machine)
3
8 reps
RPE 8
5
Reverse Pec Deck
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
4 reps
70%
75%
80%
85%
90%
2
Lat Pulldown
1
2
10 reps
10 reps
RPE 8
RPE 9
3
Dip (Bodyweight)
1
2
AMRAP
AMRAP
RPE 8
RPE 9
4
Incline Chest Press (Machine)
1
2
8 reps
8 reps
RPE 8
RPE 9
5
Reverse Pec Deck
1
2
10 reps
10 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
70%
75%
80%
85%
90%
95%
2
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Dip (Bodyweight)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
4
Incline Chest Press (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Reverse Pec Deck
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Week 1
1 / 4 Weeks
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
75%
2
Squat (Smith Machine)
3 Sets
8 Reps
65%
3
Leg Curl
3 Sets
10 Reps
@7
4
Hip Abductor (Machine)
3 Sets
10 Reps
@7
Day 1
1
Tempo Bench Press
2 Sets
8 Reps
65%
2
Underhand Lat Pulldown
2 Sets
10 Reps
@7
3
Chest Fly (Dumbbell)
2 Sets
10 Reps
@7
4
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@7
5
Face Pull
2 Sets
10 Reps
@7
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Sets
1 Reps
1 Reps
1 Reps
5 Reps
75%
80%
85%
65%
2
Seated Row (Cable)
2 Sets
10 Reps
@7
3
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@7
4
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
@7
5
Tricep Rope Push Down (Cable)
2 Sets
10 Reps
@7
Day 5
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
5 Reps
65%
70%
75%
80%
2
Lat Pulldown
2 Sets
10 Reps
@7
3
Dip (Bodyweight)
2 Sets
AMRAP
@7
4
Incline Chest Press (Machine)
2 Sets
8 Reps
@7
5
Reverse Pec Deck
2 Sets
10 Reps
@7
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
75%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
65%
3
Leg Curl
3 Sets
10 Reps
@7
4
Adductor (cable)
3 Sets
10 Reps
@7