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Block Periodization - AR: Bench Phase 3

by Ryan deBrigard
3 athletes joined

Program Description

Building strength by moving through higher rep ranges to lower, through autoregulation. Reverse Rep Ranges for main lifts - start with a weight that you can hit the max reps across. Increase weight until you can't hit the minimum reps for any one set. Then move on to the next phase. The phases are all their own separate programs in the app so that you can progress on them individually.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 20, 2024 10:02
  • Last Edited
    Jun 18, 2025 11:54

Summary

Elevate your bench press game with the Block Periodization - AR: Bench Phase 3 program. Over 12 weeks, you'll focus on a single day of intense training each week, honing in on barbell, board, and dumbbell bench presses to build strength and muscle in your chest, shoulders, and triceps. With carefully structured sets and RPE-based intensity, this program is designed to maximize your gains while ensuring proper recovery. Perfect for those looking to push their limits in a garage gym setting!
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4.8 Stars with 10, 000+ Ratings
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
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)
3
2-4 reps
RPE 6-8
2
Bench Press (Board)
5
3-5 reps
RPE 6-8
3
Bench Press (Dumbbell)
1
5-8 reps
RPE 6-8
4
I, Y, T (IYT) Raise
3
10-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2-4 reps
RPE 6-8
2
Bench Press (Board)
5
3-5 reps
RPE 6-8
3
Bench Press (Dumbbell)
1
5-8 reps
RPE 6-8
4
I, Y, T (IYT) Raise
3
10-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2-4 reps
RPE 6-8
2
Bench Press (Board)
5
3-5 reps
RPE 6-8
3
Bench Press (Dumbbell)
1
5-8 reps
RPE 6-8
4
I, Y, T (IYT) Raise
3
10-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2-4 reps
RPE 6-8
2
Bench Press (Board)
5
3-5 reps
RPE 6-8
3
Bench Press (Dumbbell)
1
5-8 reps
RPE 6-8
4
I, Y, T (IYT) Raise
3
10-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2-4 reps
RPE 6-8
2
Bench Press (Board)
5
3-5 reps
RPE 6-8
3
Bench Press (Dumbbell)
1
5-8 reps
RPE 6-8
4
I, Y, T (IYT) Raise
3
10-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2-4 reps
RPE 6-8
2
Bench Press (Board)
5
3-5 reps
RPE 6-8
3
Bench Press (Dumbbell)
1
5-8 reps
RPE 6-8
4
I, Y, T (IYT) Raise
3
10-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2-4 reps
RPE 6-8
2
Bench Press (Board)
5
3-5 reps
RPE 6-8
3
Bench Press (Dumbbell)
1
5-8 reps
RPE 6-8
4
I, Y, T (IYT) Raise
3
10-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2-4 reps
RPE 6-8
2
Bench Press (Board)
5
3-5 reps
RPE 6-8
3
Bench Press (Dumbbell)
1
5-8 reps
RPE 6-8
4
I, Y, T (IYT) Raise
3
10-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2-4 reps
RPE 6-8
2
Bench Press (Board)
5
3-5 reps
RPE 6-8
3
Bench Press (Dumbbell)
1
5-8 reps
RPE 6-8
4
I, Y, T (IYT) Raise
3
10-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2-4 reps
RPE 6-8
2
Bench Press (Board)
5
3-5 reps
RPE 6-8
3
Bench Press (Dumbbell)
1
5-8 reps
RPE 6-8
4
I, Y, T (IYT) Raise
3
10-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2-4 reps
RPE 6-8
2
Bench Press (Board)
5
3-5 reps
RPE 6-8
3
Bench Press (Dumbbell)
1
5-8 reps
RPE 6-8
4
I, Y, T (IYT) Raise
3
10-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2-4 reps
RPE 6-8
2
Bench Press (Board)
5
3-5 reps
RPE 6-8
3
Bench Press (Dumbbell)
1
5-8 reps
RPE 6-8
4
I, Y, T (IYT) Raise
3
10-15 reps
RPE 7-9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
2-4 Reps
@6-8
2
Bench Press (Board)
5 Sets
3-5 Reps
@6-8
3
Bench Press (Dumbbell)
1 Set
5-8 Reps
@6-8
4
I, Y, T (IYT) Raise
3 Sets
10-15 Reps
@7-9