Bench Only Mayhem

by jaazib

73 athletes joined

Program Description

Bench lol

Program Overview

Level
Intermediate
Goal
Powerlifting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
70 minutes
Created
Jan 31, 2024 06:27
Last Edited
Sep 14, 2025 08:03

Summary

Unleash your upper body strength with the **Bench Only Mayhem** program! Over the course of 4 weeks, you’ll engage in a focused, three-day-a-week regimen designed to maximize your bench press performance. Each session includes targeted exercises like the Barbell Bench Press, Pull-Ups, and Tricep Pushdowns, ensuring you build muscle and power in your chest, triceps, and back. Perfect for garage gym enthusiasts, this program will challenge your limits and elevate your lifting game!

Muscle Engagement

Front

Back

MuscleSet

Chest

33.8%

Triceps

30.4%

Front Delts

13.5%

Lats

10.1%

Upper Back

8.1%

Biceps

4.1%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Bench Press (Barbell)

10 reps

5 reps

3 reps

1 reps

33%

56%

79%

86%

91%

96%

Pull-Up (Bodyweight)

12 reps

Tricep Pushdown (Cable)

12 reps

Day 1

Bench Press (Barbell)

10 reps

5 reps

3 reps

1 reps

33%

56%

79%

86%

91%

96%

Pull-Up (Bodyweight)

12 reps

Tricep Pushdown (Cable)

12 reps

Day 1

Bench Press (Barbell)

10 reps

5 reps

3 reps

1 reps

33%

56%

79%

86%

91%

96%

Pull-Up (Bodyweight)

12 reps

Tricep Pushdown (Cable)

12 reps

Day 1

Bench Press (Barbell)

10 reps

5 reps

3 reps

1 reps

33%

56%

79%

86%

91%

96%

Pull-Up (Bodyweight)

12 reps

Tricep Pushdown (Cable)

12 reps

Day 2

Bench Press (Barbell)

10 reps

5 reps

3 reps

1 reps

33%

56%

79%

86%

91%

96%

Pull-Up (Bodyweight)

12 reps

Tricep Pushdown (Cable)

12 reps

Day 2

Bench Press (Barbell)

10 reps

5 reps

3 reps

1 reps

33%

56%

79%

86%

91%

96%

Pull-Up (Bodyweight)

12 reps

Tricep Pushdown (Cable)

12 reps

Day 2

Bench Press (Barbell)

10 reps

5 reps

3 reps

1 reps

33%

56%

79%

86%

91%

96%

Pull-Up (Bodyweight)

12 reps

Tricep Pushdown (Cable)

12 reps

Day 2

Bench Press (Barbell)

10 reps

5 reps

3 reps

1 reps

33%

56%

79%

86%

91%

96%

Pull-Up (Bodyweight)

12 reps

Tricep Pushdown (Cable)

12 reps

Day 3

Bench Press (Barbell)

10 reps

5 reps

3 reps

1 reps

2 reps

4 reps

3 reps

33%

56%

79%

86%

91%

86%

79%

Pull-Up (Bodyweight)

12 reps

Tricep Pushdown (Cable)

12 reps

Day 3

Bench Press (Barbell)

10 reps

5 reps

3 reps

1 reps

2 reps

4 reps

3 reps

33%

56%

79%

86%

91%

86%

79%

Pull-Up (Bodyweight)

12 reps

Tricep Pushdown (Cable)

12 reps

Day 3

Bench Press (Barbell)

10 reps

5 reps

3 reps

1 reps

2 reps

4 reps

3 reps

33%

56%

79%

86%

91%

86%

79%

Pull-Up (Bodyweight)

12 reps

Tricep Pushdown (Cable)

12 reps

Day 3

Bench Press (Barbell)

10 reps

5 reps

3 reps

1 reps

2 reps

4 reps

3 reps

33%

56%

79%

86%

91%

86%

79%

Pull-Up (Bodyweight)

12 reps

Tricep Pushdown (Cable)

12 reps

Day 1

Bench Press (Barbell)

1 Set

2 Sets

3 Sets

1 Set

10 Reps

5 Reps

3 Reps

1 Reps

33%

56%

79%

86%

91%

96%

Pull-Up (Bodyweight)

3 Sets

12 Reps

Tricep Pushdown (Cable)

3 Sets

12 Reps

Day 2

Bench Press (Barbell)

1 Set

2 Sets

3 Sets

1 Set

10 Reps

5 Reps

3 Reps

1 Reps

33%

56%

79%

86%

91%

96%

Pull-Up (Bodyweight)

3 Sets

12 Reps

Tricep Pushdown (Cable)

3 Sets

12 Reps

Day 3

Bench Press (Barbell)

1 Set

3 Sets

1 Set

10 Reps

5 Reps

3 Reps

1 Reps

2 Reps

4 Reps

3 Reps

33%

56%

79%

86%

91%

86%

79%

Pull-Up (Bodyweight)

3 Sets

12 Reps

Tricep Pushdown (Cable)

3 Sets

12 Reps