Josh Bryant inspired bench program
Bench priority program with two squat days and autoregulated deadlift progression
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 3 reps | 85% |
| Superset | ||||
| 2A | Speed Bench Press | 7 | 4 reps | 65% |
| 2B | Bent Over Row (Dumbbell) | 7 | 6 reps | @8 |
| 3 | Long Pause Bench Press | 3 | 2 reps | @8 |
| 4 | Weighted Dips | 3 | 5–8 reps | @9 |
| 5 | Chest Fly (Cable) | 3 | 10 reps | @7 |
| 6 | Tricep Rope Push Down (Cable) | 3 | 10 reps | @7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 5 | 5 reps | 75% |
| 2 | Bench Press (Close Grip) | 4 | 5 reps | @8 |
| 3 | Bulgarian Split Squat (Dumbbell) | 4 | 6 reps | @8 |
| 4 | Face Pull | 3 | 12 reps | @7 |
| 5 | Lying Leg Raise | 3 | 40 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Pin Press Bench (Barbell) | 5 | 3 reps | @8 |
| 2 | Overhead Press (Barbell) | 4 | 8 reps | @8 |
| 3 | Incline Bench Press (Dumbbell) | 4 | 10 reps | @8 |
| 4 | Seated Row (Cable) | 4 | 10 reps | @7 |
| Superset | ||||
| 5A | Tricep Rope Push Down (Cable) | 3 | 10 reps | @7 |
| 5B | Band Pull Apart | 3 | 20 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Deadlift (Deficit) | 5 | 3 reps | 70% |
| 2 | Deadlift (Barbell) | 1 | AMRAP | 70% |
| 3 | Spoto Press | 4 | 3 reps | @8 |
| 4 | Squat (Paused) | 3 | 6 reps | 65% |
| Superset | ||||
| 5A | 21s (EZ Bar) | 3 | 21 reps | @8 |
| 5B | Band Pull Apart | 3 | 30 reps | @9 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Josh Bryant inspired bench program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Josh Bryant inspired bench program is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Josh Bryant inspired bench program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
