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 22, 2025 11:01
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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%