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321 bench

by rako

Program Description

321 Bench — A raw strength program built on the proven top-set/back-off method, forged from heavy triples, brutal doubles and singles followed by high-volume back-off work. You’ll attack the bench press from every angle with a primary lift/secondary lift approach — competition bench, pause bench, and other heavy variations — backed by targeted accessory work to build pressing power and total upper-body dominance. This is pure, unapologetic strength training designed to make your bench press unstoppable and your upper body a weapon that destroys everything in its path.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 14, 2025 07:26
  • Last Edited
    Aug 19, 2025 05:57

Summary

Unlock your upper body potential with the 321 Bench program! Over four weeks, you'll engage in a focused routine designed for serious lifters, featuring four training days each week. This program emphasizes the bench press—both paused and legs-up variations—alongside targeted accessory lifts like lat pulldowns and dumbbell rows, ensuring balanced muscle development. Get ready to build strength and increase your bench press numbers in a supportive garage gym environment.
Muscle Engagement
Front
Back
MuscleSet
Chest
17.5%
Triceps
17%
Upper Back
16%
Front Delts
13.7%
Lats
13.5%
Biceps
11.5%
Middle Delts
8.7%
Forearms
1%
Rear Delts
0.7%
Abs
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
3 reps
6 reps
85%
75%
2
Lat Pulldown
1
2
10-12 reps
10-12 reps
RPE 10
-
3
Overhead Press (Barbell)
2
6-8 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
3 reps
6 reps
88%
75%
2
Lat Pulldown
1
2
10-12 reps
10-12 reps
RPE 10
-
3
Overhead Press (Barbell)
2
6-8 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
2 reps
6 reps
90%
75%
2
Lat Pulldown
1
2
10-12 reps
10-12 reps
RPE 10
-
3
Overhead Press (Barbell)
2
6-8 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
1 reps
6 reps
95%
75%
2
Lat Pulldown
1
2
10-12 reps
10-12 reps
RPE 10
-
3
Overhead Press (Barbell)
2
6-8 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
3
8 reps
70%
2
Dumbbell Row
3
6-8 reps
RPE 10
3
Shrug (Dumbbell)
2
10 reps
-
4
Single Arm Overhead Tricep Extension
1
1
6-8 reps
6-8 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
3
8 reps
72.5%
2
Dumbbell Row
3
6-8 reps
RPE 10
3
Shrug (Dumbbell)
2
10 reps
-
4
Single Arm Overhead Tricep Extension
1
1
6-8 reps
6-8 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
3
8 reps
75%
2
Dumbbell Row
3
6-8 reps
RPE 10
3
Shrug (Dumbbell)
2
10 reps
-
4
Single Arm Overhead Tricep Extension
1
1
6-8 reps
6-8 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
3
8 reps
77.5%
2
Dumbbell Row
3
6-8 reps
RPE 10
3
Shrug (Dumbbell)
2
10 reps
-
4
Single Arm Overhead Tricep Extension
1
1
6-8 reps
6-8 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
3 reps
6 reps
85%
75%
2
Lat Pulldown
1
2
10-12 reps
10-12 reps
RPE 10
-
3
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 10
4
Bicep Curl (EZ Bar)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
3 reps
6 reps
88%
75%
2
Lat Pulldown
1
2
10-12 reps
10-12 reps
RPE 10
-
3
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 10
4
Bicep Curl (EZ Bar)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
2 reps
6 reps
90%
75%
2
Lat Pulldown
1
2
10-12 reps
10-12 reps
RPE 10
-
3
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 10
4
Bicep Curl (EZ Bar)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
1 reps
6 reps
95%
75%
2
Lat Pulldown
1
2
10-12 reps
10-12 reps
RPE 10
-
3
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 10
4
Bicep Curl (EZ Bar)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Dumbbell Row
3
6-8 reps
RPE 10
3
Upright Row (Barbell)
2
8-10 reps
RPE 10
4
Single Arm Overhead Tricep Extension
1
1
6-8 reps
6-8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Dumbbell Row
3
6-8 reps
RPE 10
3
Upright Row (Barbell)
2
8-10 reps
RPE 10
4
Single Arm Overhead Tricep Extension
1
1
6-8 reps
6-8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Dumbbell Row
3
6-8 reps
RPE 10
3
Upright Row (Barbell)
2
8-10 reps
RPE 10
4
Single Arm Overhead Tricep Extension
1
1
6-8 reps
6-8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Dumbbell Row
3
6-8 reps
RPE 10
3
Upright Row (Barbell)
2
8-10 reps
RPE 10
4
Single Arm Overhead Tricep Extension
1
1
6-8 reps
6-8 reps
RPE 10
RPE 10
Week 1
1 / 4 Weeks
Day 3
1
Bench Press (Paused)
1 Set
3 Sets
3 Reps
6 Reps
85%
75%
2
Lat Pulldown
1 Set
2 Sets
10-12 Reps
10-12 Reps
@10
-
3
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
@10
4
Bicep Curl (EZ Bar)
2 Sets
8 Reps
-
Day 2
1
Legs Up Bench Press (Barbell)
3 Sets
8 Reps
70%
2
Dumbbell Row
3 Sets
6-8 Reps
@10
3
Shrug (Dumbbell)
2 Sets
10 Reps
-
4
Single Arm Overhead Tricep Extension
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
Day 4
1
Legs Up Bench Press (Barbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
@10
2
Dumbbell Row
3 Sets
6-8 Reps
@10
3
Upright Row (Barbell)
2 Sets
8-10 Reps
@10
4
Single Arm Overhead Tricep Extension
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
Day 1
1
Bench Press (Paused)
1 Set
3 Sets
3 Reps
6 Reps
85%
75%
2
Lat Pulldown
1 Set
2 Sets
10-12 Reps
10-12 Reps
@10
-
3
Overhead Press (Barbell)
2 Sets
6-8 Reps
@10
4
Bicep Curl (Dumbbell)
2 Sets
6 Reps
-