Bench Program 2.0

by Sean McFarlane

1 athletes joined

Program Description

Improve bench and rows while slowly increasing squat

Program Overview

Level
Intermediate
Goal
Powerlifting, Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Nov 10, 2024 11:34
Last Edited
Jun 18, 2025 08:50

Summary

Elevate your bench press game with the Bench Program 2.0, a focused 4-week training regimen designed for serious lifters. Committing just three days a week, you'll tackle a mix of barbell, dumbbell, and cable exercises that target your chest, back, shoulders, and arms, ensuring balanced muscle development. Each session is structured to progressively challenge you, with specific rep ranges and intensities to maximize strength gains. Get ready to push your limits and build a powerful upper body in just one month!

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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

Day 1

Bench Press (Barbell)

5 reps

3 reps

80%

85%

Pendlay Row

5 reps

80%

Tricep Pushdown (Cable)

8 reps

Seated Shoulder Press (Dumbbell)

8 reps

Preacher Curl (EZ Bar)

10 reps

Day 1

Bench Press (Barbell)

5 reps

3 reps

80%

85%

Pendlay Row

5 reps

80%

Tricep Pushdown (Cable)

8 reps

Seated Shoulder Press (Dumbbell)

8 reps

Preacher Curl (EZ Bar)

10 reps

Day 1

Bench Press (Barbell)

3 reps

1 reps

85%

90%

Pendlay Row

5 reps

80%

Tricep Pushdown (Cable)

6 reps

Seated Shoulder Press (Dumbbell)

6 reps

Preacher Curl (EZ Bar)

6 reps

Day 1

Bench Press (Barbell)

3 reps

70%

Pendlay Row

5 reps

80%

Tricep Pushdown (Cable)

6 reps

Seated Shoulder Press (Dumbbell)

6 reps

Preacher Curl (EZ Bar)

6 reps

Day 2

Squat (Barbell)

AMRAP

75%

Squat (Barbell)

75%

Day 2

Squat (Barbell)

AMRAP

80%

Squat (Barbell)

80%

Day 2

Squat (Barbell)

AMRAP

85%

Squat (Barbell)

80%

Day 2

Squat (Barbell)

AMRAP

85%

Squat (Barbell)

10 reps

70%

Day 3

Bench Press (Close Grip)

12+ reps

Bench Press (Close Grip)

8-10 reps

Chin-Up (Bodyweight)

AMRAP

Bicep Curl (Dumbbell)

30+ reps

Rolling Tricep Extension (Dumbbell)

30+ reps

Chest Fly (Dumbbell)

30+ reps

Day 3

Bench Press (Close Grip)

10+ reps

Bench Press (Close Grip)

6-8 reps

Chin-Up (Bodyweight)

AMRAP

Bicep Curl (Dumbbell)

30+ reps

Rolling Tricep Extension (Dumbbell)

30+ reps

Chest Fly (Dumbbell)

30+ reps

Day 3

Bench Press (Close Grip)

8+ reps

Bench Press (Close Grip)

5-6 reps

Chin-Up (Bodyweight)

AMRAP

Bicep Curl (Dumbbell)

30+ reps

Rolling Tricep Extension (Dumbbell)

30+ reps

Chest Fly (Dumbbell)

30+ reps

Day 3

Bench Press (Barbell)

AMRAP

85%

Chin-Up (Bodyweight)

AMRAP

Bicep Curl (Dumbbell)

20+ reps

Rolling Tricep Extension (Dumbbell)

20+ reps

Chest Fly (Dumbbell)

20+ reps

Day 1

Bench Press (Barbell)

4 Sets

2 Sets

5 Reps

3 Reps

80%

85%

Pendlay Row

3 Sets

5 Reps

80%

Tricep Pushdown (Cable)

4 Sets

8 Reps

Seated Shoulder Press (Dumbbell)

4 Sets

8 Reps

Preacher Curl (EZ Bar)

4 Sets

10 Reps

Day 2

Squat (Barbell)

1 Set

AMRAP

75%

Squat (Barbell)

3 Sets

75%

Day 3

Bench Press (Close Grip)

1 Set

12+ Reps

Bench Press (Close Grip)

3 Sets

8-10 Reps

Chin-Up (Bodyweight)

3 Sets

AMRAP

Bicep Curl (Dumbbell)

2 Sets

30+ Reps

Rolling Tricep Extension (Dumbbell)

2 Sets

30+ Reps

Chest Fly (Dumbbell)

2 Sets

30+ Reps