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UFpwrLifter’s Bench Program

by TJ D.

Program Description

“The program is very basic, but it's proven. Stick to it for 4wks minimum as outlined and you will gain strength that is there to stay (this is not a peaking program, it's a keeping program). When you're ready to test your max (after 4wks), rest at least 4 full days after your last bench session. I recommend you complete the Monday and Wednesday session (skip Friday before max attempt), then rest and max on the following Monday.”

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 01, 2026 08:11
  • Last Edited
    Feb 11, 2026 06:36
Muscle Engagement
Front
Back
MuscleSet
Triceps
33%
Chest
30.9%
Front Delts
30.9%
Lats
2.1%
Upper Back
2.1%
Biceps
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
2
3
1
10 reps
10 reps
5 reps
3 reps
1 reps
1 reps
33%
55%
80%
85%
90%
95%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
2
3
1
10 reps
10 reps
5 reps
3 reps
1 reps
1 reps
33%
55%
80%
85%
90%
95%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
2
3
1
10 reps
10 reps
5 reps
3 reps
1 reps
1 reps
33%
55%
80%
85%
90%
95%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
2
3
1
10 reps
10 reps
5 reps
3 reps
1 reps
1 reps
33%
55%
80%
85%
90%
95%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
2
3
1
10 reps
10 reps
5 reps
3 reps
1 reps
1 reps
33%
55%
80%
85%
90%
95%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
2
3
1
10 reps
10 reps
5 reps
3 reps
1 reps
1 reps
33%
55%
80%
85%
90%
95%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
2
3
1
10 reps
10 reps
5 reps
3 reps
1 reps
1 reps
33%
55%
80%
85%
90%
95%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
2
3
1
10 reps
10 reps
5 reps
3 reps
1 reps
1 reps
33%
55%
80%
85%
90%
95%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
2
3
1
10 reps
10 reps
5 reps
3 reps
1 reps
1 reps
33%
55%
80%
85%
90%
95%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
2
3
1
10 reps
10 reps
5 reps
3 reps
1 reps
1 reps
33%
55%
80%
85%
90%
95%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
2
3
1
10 reps
10 reps
5 reps
3 reps
1 reps
1 reps
33%
55%
80%
85%
90%
95%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
2
3
1
10 reps
10 reps
5 reps
3 reps
1 reps
1 reps
33%
55%
80%
85%
90%
95%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
12 reps
40%
2
Pull-Up (Bodyweight)
2
7 reps
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
12 reps
40%
2
Pull-Up (Bodyweight)
2
7 reps
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
12 reps
40%
2
Pull-Up (Bodyweight)
2
7 reps
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
12 reps
40%
2
Pull-Up (Bodyweight)
2
7 reps
100%
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
2 Sets
3 Sets
1 Set
10 Reps
10 Reps
5 Reps
3 Reps
1 Reps
1 Reps
33%
55%
80%
85%
90%
95%
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
2 Sets
3 Sets
1 Set
10 Reps
10 Reps
5 Reps
3 Reps
1 Reps
1 Reps
33%
55%
80%
85%
90%
95%
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
2 Sets
3 Sets
1 Set
10 Reps
10 Reps
5 Reps
3 Reps
1 Reps
1 Reps
33%
55%
80%
85%
90%
95%
Day 4
1
Tricep Extension (Cable)
2 Sets
12 Reps
40%
2
Pull-Up (Bodyweight)
2 Sets
7 Reps
100%