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Josh Bryant inspired bench program

by Gruba

Program Description

Program inspired by the training principles of Josh Bryant, designed to break bench press plateaus through focus on weak points, hypertrophy and holistic development of pressing speed and power. Squats are featured twice per week, with sufficient leg development work. Upper back and shoulders have enough volume dedicated to them as well.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 20, 2025 01:01
  • Last Edited
    Aug 22, 2025 06:45
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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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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
85%
2A
Speed Bench Press
7
4 reps
65%
2B
Bent Over Row (Dumbbell)
7
6 reps
RPE 8
3
Long Pause Bench Press
3
2 reps
RPE 8
4
Weighted Dips
3
5-8 reps
RPE 9
5
Floor Chest Fly (Dumbbell)
3
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
87%
2A
Speed Bench Press
7
4 reps
65%
2B
Bent Over Row (Dumbbell)
7
6 reps
RPE 8
3
Long Pause Bench Press
3
2 reps
RPE 8
4
Weighted Dips
3
5-8 reps
RPE 9
5
Floor Chest Fly (Dumbbell)
3
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
89%
2A
Speed Bench Press
7
4 reps
65%
2B
Bent Over Row (Dumbbell)
7
6 reps
RPE 8
3
Long Pause Bench Press
3
2 reps
RPE 8
4
Weighted Dips
3
5-8 reps
RPE 9
5
Floor Chest Fly (Dumbbell)
3
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
65%
2A
Speed Bench Press
5
4 reps
65%
2B
Bent Over Row (Dumbbell)
5
6 reps
RPE 7
3
Long Pause Bench Press
2
2 reps
RPE 7
4
Weighted Dips
2
5-8 reps
RPE 7
5
Floor Chest Fly (Dumbbell)
2
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
92%
2A
Speed Bench Press
5
3 reps
75%
2B
Bent Over Row (Dumbbell)
7
6 reps
RPE 8
3
Long Pause Bench Press
3
2 reps
RPE 8
4
Weighted Dips
3
5-8 reps
RPE 9
5
Floor Chest Fly (Dumbbell)
3
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
94%
2A
Speed Bench Press
5
3 reps
75%
2B
Bent Over Row (Dumbbell)
7
6 reps
RPE 8
3
Long Pause Bench Press
3
2 reps
RPE 8
4
Weighted Dips
3
5-8 reps
RPE 9
5
Floor Chest Fly (Dumbbell)
3
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
96%
2A
Speed Bench Press
5
3 reps
75%
2B
Bent Over Row (Dumbbell)
7
6 reps
RPE 8
3
Long Pause Bench Press
3
2 reps
RPE 8
4
Weighted Dips
3
5-8 reps
RPE 9
5
Floor Chest Fly (Dumbbell)
3
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
85%
2A
Speed Bench Press
7
4 reps
65%
2B
Bent Over Row (Dumbbell)
7
6 reps
RPE 8
3
Long Pause Bench Press
3
2 reps
RPE 8
4
Weighted Dips
3
5-8 reps
RPE 9
5
Floor Chest Fly (Dumbbell)
3
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
99%
2A
Speed Bench Press
3
2 reps
85%
2B
Bent Over Row (Dumbbell)
7
6 reps
RPE 8
3
Long Pause Bench Press
3
2 reps
RPE 8
4
Weighted Dips
3
5-8 reps
RPE 9
5
Floor Chest Fly (Dumbbell)
3
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
2A
Speed Bench Press
3
2 reps
85%
2B
Bent Over Row (Dumbbell)
7
6 reps
RPE 8
3
Long Pause Bench Press
3
2 reps
RPE 8
4
Weighted Dips
3
5-8 reps
RPE 9
5
Floor Chest Fly (Dumbbell)
3
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
2A
Speed Bench Press
3
2 reps
85%
2B
Bent Over Row (Dumbbell)
7
6 reps
RPE 8
3
Long Pause Bench Press
3
2 reps
RPE 8
4
Weighted Dips
3
5-8 reps
RPE 9
5
Floor Chest Fly (Dumbbell)
3
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
85%
2A
Speed Bench Press
7
4 reps
65%
2B
Bent Over Row (Dumbbell)
7
6 reps
RPE 8
3
Long Pause Bench Press
3
2 reps
RPE 8
4
Weighted Dips
3
5-8 reps
RPE 9
5
Floor Chest Fly (Dumbbell)
3
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
4
5 reps
RPE 8
3
Lying Leg Curl
3
8 reps
RPE 8
4
Hanging Leg Raise
3
15 reps
RPE 8
5
Face Pull
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
77%
2
Bench Press (Close Grip)
4
5 reps
RPE 8
3
Lying Leg Curl
3
8 reps
RPE 8
4
Hanging Leg Raise
3
15 reps
RPE 8
5
Face Pull
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Bench Press (Close Grip)
4
5 reps
RPE 8
3
Lying Leg Curl
3
8 reps
RPE 8
4
Hanging Leg Raise
3
15 reps
RPE 8
5
Face Pull
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
65%
2
Bench Press (Close Grip)
2
5 reps
RPE 7
3
Lying Leg Curl
2
8 reps
RPE 7
4
Hanging Leg Raise
2
15 reps
RPE 7
5
Face Pull
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
3 reps
5 reps
85%
75%
2
Bench Press (Close Grip)
4
5 reps
RPE 8
3
Lying Leg Curl
3
8 reps
RPE 8
4
Hanging Leg Raise
3
15 reps
RPE 8
5
Face Pull
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
3 reps
4 reps
87%
77%
2
Bench Press (Close Grip)
4
5 reps
RPE 8
3
Lying Leg Curl
3
8 reps
RPE 8
4
Hanging Leg Raise
3
15 reps
RPE 8
5
Face Pull
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
3 reps
3 reps
90%
80%
2
Bench Press (Close Grip)
4
5 reps
RPE 8
3
Lying Leg Curl
3
8 reps
RPE 8
4
Hanging Leg Raise
3
15 reps
RPE 8
5
Face Pull
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Bench Press (Close Grip)
2
6 reps
RPE 6
3
Lying Leg Curl
3
8 reps
RPE 8
4
Hanging Leg Raise
3
15 reps
RPE 8
5
Face Pull
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
5 reps
90%
80%
2
Bench Press (Close Grip)
4
5 reps
75%
3
Lying Leg Curl
3
8 reps
RPE 8
4
Hanging Leg Raise
3
15 reps
RPE 8
5
Face Pull
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
5 reps
93%
82%
2
Bench Press (Close Grip)
4
5 reps
75%
3
Lying Leg Curl
3
8 reps
RPE 8
4
Hanging Leg Raise
3
15 reps
RPE 8
5
Face Pull
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
5 reps
95%
84%
2
Bench Press (Close Grip)
4
5 reps
75%
3
Lying Leg Curl
3
8 reps
RPE 8
4
Hanging Leg Raise
3
15 reps
RPE 8
5
Face Pull
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
4
5 reps
75%
3
Lying Leg Curl
3
8 reps
RPE 8
4
Hanging Leg Raise
3
15 reps
RPE 8
5
Face Pull
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
6
Band Pull Apart
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
6
Band Pull Apart
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
6
Band Pull Apart
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 7
2
Bench Press (Dumbbell)
2
10 reps
RPE 7
3
Seated Row (Cable)
2
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
2
10 reps
RPE 7
6
Band Pull Apart
2
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
6
Band Pull Apart
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
6
Band Pull Apart
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
6
Band Pull Apart
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 7
2
Bench Press (Dumbbell)
2
10 reps
RPE 7
3
Seated Row (Cable)
2
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
2
10 reps
RPE 7
6
Band Pull Apart
2
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
6
Band Pull Apart
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
6
Band Pull Apart
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
6
Band Pull Apart
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 7
2
Bench Press (Dumbbell)
2
10 reps
RPE 7
3
Seated Row (Cable)
2
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
2
10 reps
RPE 7
6
Band Pull Apart
2
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
4
3 reps
RPE 8
2
Squat (Paused)
3
6 reps
65%
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
4
21s (EZ Bar)
3
21 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 8
6
Plank
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
4
3 reps
RPE 8
2
Squat (Paused)
3
6 reps
67%
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
4
21s (EZ Bar)
3
21 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
6
Plank
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
4
3 reps
RPE 8
2
Squat (Paused)
3
6 reps
70%
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
4
21s (EZ Bar)
3
21 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
6
Plank
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
3 reps
RPE 7
2
Squat (Paused)
2
6 reps
65%
3
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 7
4
21s (EZ Bar)
2
21 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 7
6
Plank
2
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
5
2 reps
80%
2
Squat (Paused)
3
6 reps
72%
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
4
21s (EZ Bar)
3
21 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
4
6 reps
RPE 8
6
Deficit Push Up
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
5
2 reps
83%
2
Squat (Paused)
3
6 reps
72%
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
4
21s (EZ Bar)
3
21 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
6
Deficit Push Up
5
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
5
2 reps
86%
2
Squat (Paused)
3
6 reps
72%
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
4
21s (EZ Bar)
3
21 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
6
Deficit Push Up
5
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
3 reps
RPE 6
2
Squat (Paused)
2
5 reps
65%
3
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 6
4
21s (EZ Bar)
2
21 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 6
6
Plank
2
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
4
3 reps
RPE 7
2
Squat (Paused)
3
4 reps
78%
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
4
21s (EZ Bar)
3
21 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
6
Plank
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
4
3 reps
RPE 7
2
Squat (Paused)
3
4 reps
80%
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
4
21s (EZ Bar)
3
21 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
6
Plank
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
4
3 reps
RPE 7
2
Squat (Paused)
3
4 reps
82%
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 7
4
21s (EZ Bar)
3
21 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
6
Plank
3
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
3 reps
RPE 6
2
Squat (Paused)
2
5 reps
65%
3
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 6
4
21s (EZ Bar)
2
21 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 6
6
Plank
2
1 mins
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
3 Reps
85%
2A
Speed Bench Press
7 Sets
4 Reps
65%
2B
Bent Over Row (Dumbbell)
7 Sets
6 Reps
@8
3
Long Pause Bench Press
3 Sets
2 Reps
@8
4
Weighted Dips
3 Sets
5-8 Reps
@9
5
Floor Chest Fly (Dumbbell)
3 Sets
10 Reps
@7
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@7
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
75%
2
Bench Press (Close Grip)
4 Sets
5 Reps
@8
3
Lying Leg Curl
3 Sets
8 Reps
@8
4
Hanging Leg Raise
3 Sets
15 Reps
@8
5
Face Pull
3 Sets
12 Reps
@7
Day 3
1
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Seated Row (Cable)
3 Sets
10 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
5
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@7
6
Band Pull Apart
3 Sets
20 Reps
@8
Day 4
1
Spoto Press
4 Sets
3 Reps
@8
2
Squat (Paused)
3 Sets
6 Reps
65%
3
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@7
4
21s (EZ Bar)
3 Sets
21 Reps
@8
5
Bulgarian Split Squat (Dumbbell)
4 Sets
6 Reps
@8
6
Plank
3 Sets
1 mins
@8