Program Description
**12 Week Daily Bench Press Program** Elevate your bench press game with this comprehensive 12-week program designed for daily training. Each session targets the chest, triceps, and front delts through a variety of exercises, including the classic barbell bench press and innovative variations like the Sling Shot Bench Press. With a structured approach that gradually increases intensity and volume, you'll build strength and endurance while mastering your form. Get ready to unlock your potential and achieve new personal records!
Program Overview
- LevelIntermediate, Advanced
- GoalPowerlifting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout30 minutes
- CreatedAug 22, 2025 10:14
- Last EditedAug 31, 2025 07:10
Summary
Unleash your upper body strength with the 12 Week Daily Bench Press program, designed for serious lifters ready to elevate their bench press game. This intensive 7-day-a-week regimen focuses exclusively on the barbell bench press and its variations, ensuring you build explosive power and muscle endurance. With a blend of AMRAP and rep-based sets, you'll challenge your limits while honing your technique. Perfect for those with a garage gym setup, this program will transform your chest, triceps, and deltoids, setting you on the path to impressive gains. Get ready to push your boundaries!
Muscle Engagement
Front
Back
MuscleSet
Chest
32%
Triceps
26.1%
Front Delts
18.5%
Upper Back
7%
Lats
6.8%
Middle Delts
5.4%
Biceps
3.1%
Abs
1.1%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
80%
2
Bench Press (Barbell)
4
5 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
82.5%
2
Bench Press (Barbell)
4
5 reps
72.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
85%
2
Bench Press (Barbell)
4
5 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
72.5%
2
Bench Press (Barbell)
4
5 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
81%
2
Bench Press (Barbell)
4
5 reps
71%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
83.5%
2
Bench Press (Barbell)
4
5 reps
73.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
86%
2
Bench Press (Barbell)
4
5 reps
76%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
72.5%
2
Bench Press (Barbell)
4
5 reps
62.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
82%
2
Bench Press (Barbell)
4
5 reps
72%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
84.5%
2
Bench Press (Barbell)
4
5 reps
74.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
87%
2
Bench Press (Barbell)
4
5 reps
77%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
90%
2
Bench Press (Barbell)
4
5 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
70%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
72.5%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
75%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
65%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
72.5%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
75%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
77.5%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
65%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
75%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
77.5%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
80%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
80%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
70%
2
Bent Over Row (Barbell)
4
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
70%
2
Bent Over Row (Barbell)
4
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
70%
2
Bent Over Row (Barbell)
4
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
70%
2
Bent Over Row (Barbell)
4
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
72.5%
2
Bent Over Row (Barbell)
4
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
72.5%
2
Bent Over Row (Barbell)
4
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
72.5%
2
Bent Over Row (Barbell)
4
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
70%
2
Bent Over Row (Barbell)
4
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
75%
2
Bent Over Row (Barbell)
4
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
75%
2
Bent Over Row (Barbell)
4
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
75%
2
Bent Over Row (Barbell)
4
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
75%
2
Bent Over Row (Barbell)
4
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
1
1 reps
90%
2
Sling Shot Bench Press (Barbell)
3
5 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
1
1 reps
90%
2
Sling Shot Bench Press (Barbell)
3
5 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
1
1 reps
90%
2
Sling Shot Bench Press (Barbell)
3
5 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
1
1 reps
80%
2
Sling Shot Bench Press (Barbell)
3
5 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
1
1 reps
92.5%
2
Sling Shot Bench Press (Barbell)
3
5 reps
82.5%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
1
1 reps
92.5%
2
Sling Shot Bench Press (Barbell)
3
5 reps
82.5%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
1
1 reps
92.5%
2
Sling Shot Bench Press (Barbell)
3
5 reps
82.5%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
1
1 reps
80%
2
Sling Shot Bench Press (Barbell)
3
5 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
1
1 reps
95%
2
Sling Shot Bench Press (Barbell)
3
5 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
1
1 reps
95%
2
Sling Shot Bench Press (Barbell)
3
5 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
1
1 reps
95%
2
Sling Shot Bench Press (Barbell)
3
5 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
1
1 reps
100%
2
Sling Shot Bench Press (Barbell)
3
5 reps
90%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
72.5%
2
Dip (Weighted)
4
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
72.5%
2
Dip (Weighted)
4
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
72.5%
2
Dip (Weighted)
4
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
72.5%
2
Dip (Weighted)
4
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
75%
2
Dip (Weighted)
4
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
75%
2
Dip (Weighted)
4
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
75%
2
Dip (Weighted)
4
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
75%
2
Dip (Weighted)
4
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
77.5%
2
Dip (Weighted)
4
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
77.5%
2
Dip (Weighted)
4
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
77.5%
2
Dip (Weighted)
4
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
77.5%
2
Dip (Weighted)
4
10 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
8
3 reps
65%
2
Overhead Press (Barbell)
5
6 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
8
3 reps
65%
2
Overhead Press (Barbell)
5
6 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
8
3 reps
65%
2
Overhead Press (Barbell)
5
6 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
8
3 reps
65%
2
Overhead Press (Barbell)
5
6 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
8
3 reps
67.5%
2
Overhead Press (Barbell)
5
6 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
8
3 reps
67.5%
2
Overhead Press (Barbell)
5
6 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
8
3 reps
67.5%
2
Overhead Press (Barbell)
5
6 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
8
3 reps
67.5%
2
Overhead Press (Barbell)
5
6 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
8
3 reps
70%
2
Overhead Press (Barbell)
5
6 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
8
3 reps
70%
2
Overhead Press (Barbell)
5
6 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
8
3 reps
70%
2
Overhead Press (Barbell)
5
6 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
8
3 reps
70%
2
Overhead Press (Barbell)
5
6 reps
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
70%
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
70%
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
70%
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
70%
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
72.5%
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
72.5%
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
72.5%
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
72.5%
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
75%
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
75%
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
75%
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
75%
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)1 Set
AMRAP
80%
2
Bench Press (Barbell)4 Sets
5 Reps
70%
Day 2
1
Larsen Press (Barbell)4 Sets
6 Reps
70%
2
Incline Bench Press (Dumbbell)3 Sets
12 Reps
@6
Day 3
1
Bench Press (Barbell)1 Set
AMRAP
70%
2
Bent Over Row (Barbell)4 Sets
8 Reps
@6
Day 5
1
Bench Press (Barbell)1 Set
AMRAP
72.5%
2
Dip (Weighted)4 Sets
10 Reps
@6
Day 6
1
Spoto Press8 Sets
3 Reps
65%
2
Overhead Press (Barbell)5 Sets
6 Reps
@6
Day 7
1
Bench Press (Barbell)1 Set
AMRAP
70%
2
Pull-Up (Bodyweight)3 Sets
AMRAP
@6
Day 4
1
Sling Shot Bench Press (Barbell)1 Set
1 Reps
90%
2
Sling Shot Bench Press (Barbell)3 Sets
5 Reps
80%