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9 Week Bench Progression

by Ironpipe Mike
13 athletes joined

Program Description

Upper body progression in bench press. 3 day split. Week 1-3 Hypertrophy Week 4 Deload Week 5-8 Strength Week 9 1RM test

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 18, 2024 01:13
  • Last Edited
    Jun 18, 2025 11:51

Summary

Unlock your potential with the 9 Week Bench Progression program, designed to enhance your bench press strength and technique over three focused workouts each week. This comprehensive plan incorporates a variety of exercises, including dumbbell and barbell bench presses, incline chest flies, and weighted dips, ensuring balanced muscle development and increased power. With a structured approach to intensity and volume, you'll progressively challenge yourself while building a solid foundation for your upper body. Get ready to elevate your lifting game and achieve impressive results!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 7-9
2
Bench Press (Close Grip)
3
10 reps
RPE 7-9
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 7-9
4
Dip (Weighted)
3
8+ reps
RPE 10
5
Push Up
3
10+ reps
RPE 8
6
Tricep Extension (Cable)
4
15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 7-9
2
Bench Press (Close Grip)
3
10 reps
RPE 7-9
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 7-9
4
Dip (Weighted)
3
8+ reps
RPE 10
5
Push Up
3
10+ reps
RPE 8
6
Tricep Extension (Cable)
4
15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 7-9
2
Bench Press (Close Grip)
3
10 reps
RPE 7-9
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 7-9
4
Dip (Weighted)
3
8+ reps
RPE 10
5
Push Up
3
10+ reps
RPE 8
6
Tricep Extension (Cable)
4
15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 6-8
2
Bench Press (Close Grip)
2
10 reps
RPE 6-8
3
Incline Chest Fly (Dumbbell)
2
12 reps
RPE 6-8
4
Dip (Weighted)
3
8 reps
RPE 6-8
5
Burpee
3
10 reps
RPE 10
6
Tricep Extension (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
80%
2
Incline Bench Press (Barbell)
1
1
5 reps
65%
65%
3
Pec Deck (Machine)
3
12 reps
RPE 9
4
Dip (Bodyweight)
2
8 reps
RPE 10
5
Face Pull
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
80%
2
Incline Bench Press (Barbell)
2
5 reps
70%
3
Pec Deck (Machine)
3
12 reps
RPE 9
4
Dip (Bodyweight)
2
8 reps
RPE 10
5
Face Pull
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1 reps
3 reps
90%
90%
2
Tempo Bench Press
3
2 reps
75%
3
Floor Flies Dumbbell
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
1 reps
95%
2
Speed Bench
3
2 reps
80%
3
Floor Flies Dumbbell
3
10 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
2
1
10 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
2
1 reps
1 reps
1 reps
1 reps
1 reps
1 reps
50%
60%
70%
80%
95%
100%
2
Speed Bench
3
2 reps
65%
3
Floor Flies Dumbbell
3
10 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
2
1
10 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
1
5 reps
3 reps
RPE 10
RPE 10
RPE 10
2
Pullover (Dumbbell)
3
12 reps
RPE 9
3
Lat Pulldown
5
12 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 9
5
Face Pull
4
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
1
5 reps
3 reps
RPE 10
RPE 10
RPE 10
2
Pullover (Dumbbell)
3
12 reps
RPE 9
3
Lat Pulldown
5
12 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 9
5
Face Pull
4
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
1
1
1
5 reps
3 reps
RPE 10
RPE 10
RPE 10
2
Pullover (Dumbbell)
3
12 reps
RPE 9
3
Lat Pulldown
5
12 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 9
5
Face Pull
4
10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
5 reps
RPE 10
2
Pullover (Dumbbell)
3
12 reps
RPE 7
3
Lat Pulldown
5
12 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
6
Face Pull
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
10 reps
RPE 10
3
Y Raise
4
6 reps
RPE 10
4
Wide Grip Lat Pulldown
3
10 reps
RPE 10
5
Reverse Bicep Curl (Dumbbell)
2
8 reps
RPE 9
6
Band Pull Apart
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
10 reps
RPE 10
3
Y Raise
4
6 reps
RPE 10
4
Wide Grip Lat Pulldown
3
10 reps
RPE 10
5
Reverse Bicep Curl (Dumbbell)
2
8 reps
RPE 9
6
Band Pull Apart
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Seal Row Dumbell
3
8 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 10
3
Straight Arm Pulldown
5
10 reps
RPE 10
4
Inverted Row
4
10 reps
-
5
Reverse Pec Deck
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Seal Row Dumbell
3
8 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 10
3
Straight Arm Pulldown
5
10 reps
RPE 10
4
Inverted Row
4
10 reps
-
5
Reverse Pec Deck
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Seal Row Dumbell
3
8 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 10
3
Straight Arm Pulldown
5
10 reps
RPE 10
4
Inverted Row
4
10 reps
-
5
Reverse Pec Deck
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
2
Front Raise
3
15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
Close Grip Spoto Press
1
1
8 reps
RPE 9
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
RPE 9
RPE 9
RPE 9
6
Wide Grip Lat Pulldown
4
12 reps
RPE 8
7
Band Pull Apart
5
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
2
Front Raise
3
15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
Close Grip Spoto Press
1
1
8 reps
RPE 9
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
RPE 9
RPE 9
RPE 9
6
Wide Grip Lat Pulldown
4
12 reps
RPE 8
7
Band Pull Apart
5
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
2
Front Raise
3
15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
Close Grip Spoto Press
1
1
8 reps
RPE 9
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
RPE 9
RPE 9
RPE 9
6
Wide Grip Lat Pulldown
4
12 reps
RPE 8
7
Band Pull Apart
5
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 8
2
Front Raise
3
15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
Close Grip Spoto Press
1
1
8 reps
RPE 9
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
RPE 9
RPE 9
RPE 9
6
Wide Grip Lat Pulldown
4
12 reps
RPE 8
7
Band Pull Apart
5
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Z Press
3
4 reps
RPE 10
2
Shrug (Dumbbell)
3
10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 10
4
Chest Supported Reverse Fly
3
12 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Z Press
3
4 reps
RPE 10
2
Shrug (Dumbbell)
3
10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 10
4
Chest Supported Reverse Fly
3
12 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 9
2
Close Grip Spoto Press
1
1
3 reps
70%
70%
3
Chest Supported Reverse Fly
3
10 reps
RPE 9
4
Dip (Bodyweight)
2
5 reps
RPE 10
5
Face Pull
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
75%
2
Close Grip Spoto Press
1
1
3 reps
70%
70%
3
Chest Supported Reverse Fly
3
10 reps
RPE 9
4
Dip (Bodyweight)
2
5 reps
RPE 10
5
Face Pull
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
80%
2
Close Grip Spoto Press
1
1
3 reps
70%
70%
3
Chest Supported Reverse Fly
3
10 reps
RPE 9
4
Dip (Bodyweight)
2
5 reps
RPE 10
5
Face Pull
3
15 reps
RPE 9
Week 1
1 / 9 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
12 Reps
@7-9
2
Bench Press (Close Grip)
3 Sets
10 Reps
@7-9
3
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
@7-9
4
Dip (Weighted)
3 Sets
8+ Reps
@10
5
Push Up
3 Sets
10+ Reps
@8
6
Tricep Extension (Cable)
4 Sets
15 Reps
@7-9
Day 2
1
Pull-Up (Neutral Grip, Bodyweight)
1 Set
1 Set
1 Set
5 Reps
3 Reps
@10
@10
@10
2
Pullover (Dumbbell)
3 Sets
12 Reps
@9
3
Lat Pulldown
5 Sets
12 Reps
@9
4
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@9
5
Face Pull
4 Sets
10 Reps
@8
6
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8
Day 3
1
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
@8
2
Front Raise
3 Sets
15 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
4
Close Grip Spoto Press
1 Set
1 Set
8 Reps
@9
@9
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
@9
@9
@9
6
Wide Grip Lat Pulldown
4 Sets
12 Reps
@8
7
Band Pull Apart
5 Sets
15 Reps
@9