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Deathbench

by Robert
13 athletes joined

Program Description

Written and popularized by Redditor Matt Disbrow (aka /u/mdisbrow) – the Deathbench program is a disciple of the “if you want a bigger bench press, bench more” church. Matt has stated that he originally intended Deathbench to be run by athletes that bench 315lbs or more, but has seen progress made by an athlete benching 275 (for example). There is no magic number, but if you’re benching below 315 you might be better off with a 3x weekly bench program (e.g. Greg Nuckols 28 Programs).

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    120 minutes
  • Created
    Sep 09, 2024 01:37
  • Last Edited
    Sep 10, 2025 04:20

Summary

Unleash your inner strength with the Deathbench program, a 10-week journey designed to elevate your bench press game. Committing just two days a week, you'll focus on a variety of bench press variations, including barbell and dumbbell exercises, to build muscle and enhance your power. Each session is meticulously crafted to push your limits, combining high-intensity sets with targeted accessory work for your chest and arms. Prepare to transform your upper body strength and achieve new personal records!
Muscle Engagement
Front
Back
MuscleSet
Triceps
38.9%
Chest
34.5%
Front Delts
15.6%
Abs
9.1%
Forearms
1.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3
2
3 reps
3 reps
2 reps
80%
81.5%
83%
2
Floor Press (Barbell)
5
5 reps
RPE 8
3
Skull Crusher (Barbell)
5
12 reps
RPE 8
4
Tricep Extension (Cable)
5
20 reps
RPE 8
5
Ab Wheel
5
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3
2
3 reps
3 reps
2 reps
81.5%
83%
84.5%
2
Sling Shot Bench Press (Barbell)
5
5 reps
RPE 8
3
Skull Crusher (Barbell)
5
12 reps
RPE 8
4
Tricep Extension (Cable)
5
20 reps
RPE 8
5
Ab Wheel
5
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3
2
3 reps
3 reps
3 reps
83%
84.5%
86%
2
Bench Press (Close Grip)
5
5 reps
RPE 8
3
Skull Crusher (Barbell)
5
12 reps
RPE 8
4
Tricep Extension (Cable)
5
20 reps
RPE 8
5
Ab Wheel
5
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3
2
3 reps
3 reps
2 reps
84.5%
86%
87.5%
2
Floor Press (Barbell)
5
5 reps
RPE 8
3
Skull Crusher (Barbell)
5
12 reps
RPE 8
4
Tricep Extension (Cable)
5
20 reps
RPE 8
5
Ab Wheel
5
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3
2
3 reps
3 reps
2 reps
86%
87.5%
89%
2
Sling Shot Bench Press (Barbell)
5
5 reps
RPE 8
3
Skull Crusher (Barbell)
5
12 reps
RPE 8
4
Tricep Extension (Cable)
5
20 reps
RPE 8
5
Ab Wheel
5
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3
2
3 reps
3 reps
2 reps
87.5%
89%
90.5%
2
Bench Press (Close Grip)
5
3 reps
RPE 8
3
Skull Crusher (Barbell)
5
12 reps
RPE 8
4
Tricep Extension (Cable)
5
20 reps
RPE 8
5
Ab Wheel
5
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3
2
3 reps
3 reps
2 reps
89%
90.5%
92%
2
Floor Press (Barbell)
5
3 reps
RPE 8
3
Skull Crusher (Barbell)
5
12 reps
RPE 8
4
Tricep Extension (Cable)
5
20 reps
RPE 8
5
Ab Wheel
5
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3
2
3 reps
2 reps
2 reps
90.5%
92%
93.5%
2
Sling Shot Bench Press (Barbell)
5
3 reps
RPE 8
3
Skull Crusher (Barbell)
5
12 reps
RPE 8
4
Tricep Extension (Cable)
5
20 reps
RPE 8
5
Ab Wheel
5
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3
2
3 reps
3 reps
2 reps
92%
93.5%
95%
2
Floor Press (Barbell)
5
3 reps
RPE 8
3
Skull Crusher (Barbell)
5
12 reps
RPE 8
4
Tricep Extension (Cable)
5
20 reps
RPE 8
5
Ab Wheel
5
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3
2
3 reps
3 reps
2 reps
93.5%
95%
96.5%
2
Bench Press (Close Grip)
5
3 reps
RPE 8
3
Skull Crusher (Barbell)
5
12 reps
RPE 8
4
Tricep Extension (Cable)
5
20 reps
RPE 8
5
Ab Wheel
5
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Incline Bench Press (Barbell)
5
8 reps
RPE 8
3
Bench Press (Dumbbell)
5
15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
5
Bench Press (Close Grip)
3
8 reps
RPE 8
6
Skull Crusher (Barbell)
5
12 reps
RPE 8
7
Tricep Extension (Cable)
5
20 reps
RPE 8
8
Ab Wheel
5
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Incline Bench Press (Barbell)
5
8 reps
RPE 8
3
Bench Press (Dumbbell)
5
15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
5
Bench Press (Close Grip)
3
8 reps
RPE 8
6
Skull Crusher (Barbell)
5
12 reps
RPE 8
7
Tricep Extension (Cable)
5
20 reps
RPE 8
8
Ab Wheel
5
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Incline Bench Press (Barbell)
5
8 reps
RPE 8
3
Bench Press (Dumbbell)
5
15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
5
Bench Press (Close Grip)
3
8 reps
RPE 8
6
Skull Crusher (Barbell)
5
12 reps
RPE 8
7
Tricep Extension (Cable)
5
20 reps
RPE 8
8
Ab Wheel
5
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Incline Bench Press (Barbell)
5
8 reps
RPE 8
3
Bench Press (Dumbbell)
5
15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
5
Bench Press (Close Grip)
3
8 reps
RPE 8
6
Skull Crusher (Barbell)
5
12 reps
RPE 8
7
Tricep Extension (Cable)
5
20 reps
RPE 8
8
Ab Wheel
5
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Incline Bench Press (Barbell)
5
8 reps
RPE 8
3
Bench Press (Dumbbell)
5
15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
5
Bench Press (Close Grip)
3
8 reps
RPE 8
6
Skull Crusher (Barbell)
5
12 reps
RPE 8
7
Tricep Extension (Cable)
5
20 reps
RPE 8
8
Ab Wheel
5
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
75%
2
Incline Bench Press (Barbell)
5
5 reps
RPE 8
3
Bench Press (Dumbbell)
5
15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
5
Bench Press (Close Grip)
3
8 reps
RPE 8
6
Skull Crusher (Barbell)
5
12 reps
RPE 8
7
Tricep Extension (Cable)
5
20 reps
RPE 8
8
Ab Wheel
5
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
75%
2
Incline Bench Press (Barbell)
5
5 reps
RPE 8
3
Bench Press (Dumbbell)
5
15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
5
Bench Press (Close Grip)
3
8 reps
RPE 8
6
Skull Crusher (Barbell)
5
12 reps
RPE 8
7
Tricep Extension (Cable)
5
20 reps
RPE 8
8
Ab Wheel
5
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
75%
2
Incline Bench Press (Barbell)
5
5 reps
RPE 8
3
Bench Press (Dumbbell)
5
15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
5
Bench Press (Close Grip)
3
8 reps
RPE 8
6
Skull Crusher (Barbell)
5
12 reps
RPE 8
7
Tricep Extension (Cable)
5
20 reps
RPE 8
8
Ab Wheel
5
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
75%
2
Incline Bench Press (Barbell)
5
5 reps
RPE 8
3
Bench Press (Dumbbell)
5
15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
5
Bench Press (Close Grip)
3
8 reps
RPE 8
6
Skull Crusher (Barbell)
5
12 reps
RPE 8
7
Tricep Extension (Cable)
5
20 reps
RPE 8
8
Ab Wheel
5
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
75%
2
Incline Bench Press (Barbell)
5
5 reps
RPE 8
3
Bench Press (Dumbbell)
5
15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
5
Bench Press (Close Grip)
3
8 reps
RPE 8
6
Skull Crusher (Barbell)
5
12 reps
RPE 8
7
Tricep Extension (Cable)
5
20 reps
RPE 8
8
Ab Wheel
5
25 reps
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
3 Sets
2 Sets
3 Reps
3 Reps
2 Reps
80%
81.5%
83%
2
Floor Press (Barbell)
5 Sets
5 Reps
@8
3
Skull Crusher (Barbell)
5 Sets
12 Reps
@8
4
Tricep Extension (Cable)
5 Sets
20 Reps
@8
5
Ab Wheel
5 Sets
25 Reps
@8
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Incline Bench Press (Barbell)
5 Sets
8 Reps
@8
3
Bench Press (Dumbbell)
5 Sets
15 Reps
@8
4
Incline Bench Press (Dumbbell)
5 Sets
10 Reps
@8
5
Bench Press (Close Grip)
3 Sets
8 Reps
@8
6
Skull Crusher (Barbell)
5 Sets
12 Reps
@8
7
Tricep Extension (Cable)
5 Sets
20 Reps
@8
8
Ab Wheel
5 Sets
25 Reps
@8