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British Bench press championship prep

by Olayemi A.
76 athletes joined

Program Description

Bench only comp prep

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jan 29, 2024 05:44
  • Last Edited
    Sep 01, 2025 04:28

Summary

Prepare to elevate your bench press game with this focused 4-week program designed specifically for the British Bench Press Championship. Committing to six days a week, you'll engage in a variety of exercises, including paused bench presses and close grip variations, to build strength and technique. Each session is meticulously crafted to enhance your performance and maximize muscle engagement, ensuring you’re competition-ready. Get ready to push your limits and achieve your personal best!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.3%
Glutes
10.4%
Hamstrings
10.4%
Triceps
9.9%
Chest
9.7%
Lats
6.9%
Front Delts
6.7%
Biceps
6.6%
Calves
5.8%
Upper Back
5.4%
Middle Delts
4.9%
Lower Back
3.3%
Abs
2.5%
Adductors
2%
Forearms
1.3%
Rear Delts
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 (Paused)
1
3
1 reps
5 reps
-
-
2
Close Grip Foot Up Bench Press
3
10 reps
-
3
Z Press
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
1 reps
5 reps
-
-
2
Close Grip Foot Up Bench Press
3
10 reps
-
3
Z Press
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
1 reps
5 reps
-
-
2
Close Grip Foot Up Bench Press
3
10 reps
-
3
Z Press
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
1 reps
5 reps
-
-
2
Close Grip Foot Up Bench Press
3
10 reps
-
3
Z Press
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
-
2
Leg Extension
4
12 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bicep Curl (EZ Bar)
2
10 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
-
2
Leg Extension
4
12 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bicep Curl (EZ Bar)
2
10 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
-
2
Leg Extension
4
12 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bicep Curl (EZ Bar)
2
10 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
-
2
Leg Extension
4
12 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bicep Curl (EZ Bar)
2
10 reps
-
5
Seated Calf Raise
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench
4
2 reps
-
2
Bench Press (Paused)
2
5 reps
-
3
Z Press
3
8 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench
4
2 reps
-
2
Bench Press (Paused)
2
5 reps
-
3
Z Press
3
8 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench
4
2 reps
-
2
Bench Press (Paused)
2
5 reps
-
3
Z Press
3
8 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench
4
2 reps
-
2
Bench Press (Paused)
2
5 reps
-
3
Z Press
3
8 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
-
2
Deadlift (Paused)
3
3 reps
-
3
Single Leg Press
3
8 reps
-
4
Good Morning
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
-
2
Deadlift (Paused)
3
3 reps
-
3
Single Leg Press
3
8 reps
-
4
Good Morning
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
-
2
Deadlift (Paused)
3
3 reps
-
3
Single Leg Press
3
8 reps
-
4
Good Morning
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
-
2
Deadlift (Paused)
3
3 reps
-
3
Single Leg Press
3
8 reps
-
4
Good Morning
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
1 reps
3 reps
-
-
2
Close Grip Foot Up Bench Press
3
8 reps
-
3
Skull Crusher
3
10 reps
-
4
Dip (Bodyweight)
3
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
1 reps
3 reps
-
-
2
Close Grip Foot Up Bench Press
3
8 reps
-
3
Skull Crusher
3
10 reps
-
4
Dip (Bodyweight)
3
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
1 reps
3 reps
-
-
2
Close Grip Foot Up Bench Press
3
8 reps
-
3
Skull Crusher
3
10 reps
-
4
Dip (Bodyweight)
3
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
1 reps
3 reps
-
-
2
Close Grip Foot Up Bench Press
3
8 reps
-
3
Skull Crusher
3
10 reps
-
4
Dip (Bodyweight)
3
25 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
-
2
Squat (Paused)
2
3 reps
-
3
Glute-Ham Raise
3
10 reps
-
4
Lat Pulldown
3
12 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
-
2
Squat (Paused)
2
3 reps
-
3
Glute-Ham Raise
3
10 reps
-
4
Lat Pulldown
3
12 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
-
2
Squat (Paused)
2
3 reps
-
3
Glute-Ham Raise
3
10 reps
-
4
Lat Pulldown
3
12 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
-
2
Squat (Paused)
2
3 reps
-
3
Glute-Ham Raise
3
10 reps
-
4
Lat Pulldown
3
12 reps
-
5
Chest Supported Row (Machine)
3
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Standing Calf Raise
3
10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Paused)
1 Set
3 Sets
1 Reps
5 Reps
-
-
2
Close Grip Foot Up Bench Press
3 Sets
10 Reps
-
3
Z Press
3 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
Day 2
1
Squat (Smith Machine)
3 Sets
10 Reps
-
2
Leg Extension
4 Sets
12 Reps
-
3
Lat Pulldown
3 Sets
10 Reps
-
4
Bicep Curl (EZ Bar)
2 Sets
10 Reps
-
5
Seated Calf Raise
4 Sets
12 Reps
-
Day 3
1
Feet Up Bench
4 Sets
2 Reps
-
2
Bench Press (Paused)
2 Sets
5 Reps
-
3
Z Press
3 Sets
8 Reps
-
4
Lateral Raise (Cable)
3 Sets
10 Reps
-
Day 4
1
Deadlift (Barbell)
1 Set
1 Reps
-
2
Deadlift (Paused)
3 Sets
3 Reps
-
3
Single Leg Press
3 Sets
8 Reps
-
4
Good Morning
3 Sets
10 Reps
-
Day 5
1
Bench Press (Paused)
1 Set
3 Sets
1 Reps
3 Reps
-
-
2
Close Grip Foot Up Bench Press
3 Sets
8 Reps
-
3
Skull Crusher
3 Sets
10 Reps
-
4
Dip (Bodyweight)
3 Sets
25 Reps
-
Day 6
1
Squat (Low Bar)
1 Set
1 Reps
-
2
Squat (Paused)
2 Sets
3 Reps
-
3
Glute-Ham Raise
3 Sets
10 Reps
-
4
Lat Pulldown
3 Sets
12 Reps
-
5
Chest Supported Row (Machine)
3 Sets
10 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
7
Standing Calf Raise
3 Sets
10 Reps
-