Bench only structure

by Lewis B.

27 athletes joined

Program Description

Alex bench press

Program Overview

Level
Novice
Goal
Powerlifting
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
50 minutes
Created
Feb 10, 2024 09:20
Last Edited
Jul 26, 2025 02:27

Summary

Transform your bench press game with this focused 8-week program designed for serious lifters. Committing just two days a week, you'll engage in progressive barbell bench press workouts, strategically increasing intensity to build strength and muscle. Each session targets your chest with a variety of set and rep schemes, ensuring you push your limits while mastering your form. Perfect for those ready to elevate their lifting prowess and achieve impressive gains!

Muscle Engagement

Front

Back

MuscleSet

Chest

50%

Triceps

30%

Front Delts

20%

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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

WEEK 5

WEEK 6

WEEK 7

WEEK 8

Day 1

Bench Press (Barbell)

8 reps

6 reps

4 reps

5 reps

7 reps

65%

75%

85%

80%

70%

Day 1

Bench Press (Barbell)

8 reps

6 reps

4 reps

5 reps

7 reps

65%

75%

85%

80%

70%

Day 1

Bench Press (Barbell)

8 reps

6 reps

4 reps

5 reps

7 reps

65%

75%

85%

80%

70%

Day 1

Bench Press (Barbell)

8 reps

6 reps

4 reps

5 reps

7 reps

65%

75%

85%

80%

70%

Day 1

Bench Press (Barbell)

8 reps

6 reps

4 reps

5 reps

7 reps

65%

75%

85%

80%

70%

Day 1

Bench Press (Barbell)

8 reps

6 reps

4 reps

5 reps

7 reps

65%

75%

85%

80%

70%

Day 1

Bench Press (Barbell)

8 reps

6 reps

4 reps

5 reps

7 reps

65%

75%

85%

80%

70%

Day 1

Bench Press (Barbell)

8 reps

6 reps

4 reps

5 reps

7 reps

65%

75%

85%

80%

70%

Day 2

Bench Press (Barbell)

5 reps

3 reps

1 reps

3 reps

5 reps

3 reps

5 reps

75%

85%

95%

90%

85%

80%

70%

65%

Day 2

Bench Press (Barbell)

5 reps

3 reps

1 reps

3 reps

5 reps

3 reps

5 reps

75%

85%

95%

90%

85%

80%

70%

65%

Day 2

Bench Press (Barbell)

5 reps

3 reps

1 reps

3 reps

5 reps

3 reps

5 reps

75%

85%

95%

90%

85%

80%

70%

65%

Day 2

Bench Press (Barbell)

5 reps

3 reps

1 reps

3 reps

5 reps

3 reps

5 reps

75%

85%

95%

90%

85%

80%

70%

65%

Day 2

Bench Press (Barbell)

5 reps

3 reps

1 reps

3 reps

5 reps

3 reps

5 reps

75%

85%

95%

90%

85%

80%

70%

65%

Day 2

Bench Press (Barbell)

5 reps

3 reps

1 reps

3 reps

5 reps

3 reps

5 reps

75%

85%

95%

90%

85%

80%

70%

65%

Day 2

Bench Press (Barbell)

5 reps

3 reps

1 reps

3 reps

5 reps

3 reps

5 reps

75%

85%

95%

90%

85%

80%

70%

65%

Day 2

Bench Press (Barbell)

5 reps

3 reps

1 reps

3 reps

5 reps

3 reps

5 reps

75%

85%

95%

90%

85%

80%

70%

65%

Day 1

Bench Press (Barbell)

2 Sets

3 Sets

1 Set

8 Reps

6 Reps

4 Reps

5 Reps

7 Reps

65%

75%

85%

80%

70%

Day 2

Bench Press (Barbell)

2 Sets

1 Set

5 Reps

3 Reps

1 Reps

3 Reps

5 Reps

3 Reps

5 Reps

75%

85%

95%

90%

85%

80%

70%

65%