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Simple Gainz 6 Week Bench Press Progression

by Iconiq Creative
6 athletes joined

Program Description

A structured 6 week plan focusing on strength, technique and explosive power. Train bench press variations twice a week, with a third session dedicated to accessory work.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 30, 2025 08:04
  • Last Edited
    May 18, 2025 07:31
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
5
3 reps
80%
2
Pin Press Bench (Barbell)
4
3 reps
85%
3
Bench Press (Close Grip)
4
6 reps
70%
4
Barbell Row
4
8 reps
-
5
Face Pull
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
5
3 reps
80%
2
Pin Press Bench (Barbell)
4
3 reps
85%
3
Bench Press (Close Grip)
4
6 reps
70%
4
Barbell Row
4
8 reps
-
5
Face Pull
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
5
3 reps
80%
2
Pin Press Bench (Barbell)
4
3 reps
85%
3
Bench Press (Close Grip)
4
6 reps
70%
4
Barbell Row
4
8 reps
-
5
Face Pull
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
5
3 reps
80%
2
Pin Press Bench (Barbell)
4
3 reps
85%
3
Bench Press (Close Grip)
4
6 reps
70%
4
Barbell Row
4
8 reps
-
5
Face Pull
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
5
3 reps
80%
2
Pin Press Bench (Barbell)
4
3 reps
85%
3
Bench Press (Close Grip)
4
6 reps
70%
4
Barbell Row
4
8 reps
-
5
Face Pull
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
5
3 reps
80%
2
Pin Press Bench (Barbell)
4
3 reps
85%
3
Bench Press (Close Grip)
4
6 reps
70%
4
Barbell Row
4
8 reps
-
5
Face Pull
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
60%
2
Spoto Press
3
5 reps
75%
3
Bench Press (Dumbbell)
3
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Deficit Push Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
60%
2
Spoto Press
3
5 reps
75%
3
Bench Press (Dumbbell)
3
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Deficit Push Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
60%
2
Spoto Press
3
5 reps
75%
3
Bench Press (Dumbbell)
3
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Deficit Push Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
60%
2
Spoto Press
3
5 reps
75%
3
Bench Press (Dumbbell)
3
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Deficit Push Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
60%
2
Spoto Press
3
5 reps
75%
3
Bench Press (Dumbbell)
3
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Deficit Push Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
60%
2
Spoto Press
3
5 reps
75%
3
Bench Press (Dumbbell)
3
8 reps
-
4
Lat Pulldown
4
8 reps
-
5
Deficit Push Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
4
3 reps
100%
2
Incline Chest Fly (Dumbbell)
4
10 reps
-
3
Overhead Press (Barbell)
4
6 reps
60%
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
4
3 reps
100%
2
Incline Chest Fly (Dumbbell)
4
10 reps
-
3
Overhead Press (Barbell)
4
6 reps
60%
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
4
3 reps
100%
2
Incline Chest Fly (Dumbbell)
4
10 reps
-
3
Overhead Press (Barbell)
4
6 reps
60%
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
4
3 reps
100%
2
Incline Chest Fly (Dumbbell)
4
10 reps
-
3
Overhead Press (Barbell)
4
6 reps
60%
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
4
3 reps
100%
2
Incline Chest Fly (Dumbbell)
4
10 reps
-
3
Overhead Press (Barbell)
4
6 reps
60%
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
4
3 reps
100%
2
Incline Chest Fly (Dumbbell)
4
10 reps
-
3
Overhead Press (Barbell)
4
6 reps
60%
4
Chest Fly (Dumbbell)
3
12 reps
-
5
Seated Dip (Machine)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Long Pause Bench Press
5 Sets
3 Reps
80%
2
Pin Press Bench (Barbell)
4 Sets
3 Reps
85%
3
Bench Press (Close Grip)
4 Sets
6 Reps
70%
4
Barbell Row
4 Sets
8 Reps
-
5
Face Pull
3 Sets
12 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
Day 2
1
Bench Press (Barbell)
8 Sets
3 Reps
60%
2
Spoto Press
3 Sets
5 Reps
75%
3
Bench Press (Dumbbell)
3 Sets
8 Reps
-
4
Lat Pulldown
4 Sets
8 Reps
-
5
Deficit Push Up
3 Sets
12 Reps
-
Day 3
1
Sling Shot Bench Press (Barbell)
4 Sets
3 Reps
100%
2
Incline Chest Fly (Dumbbell)
4 Sets
10 Reps
-
3
Overhead Press (Barbell)
4 Sets
6 Reps
60%
4
Chest Fly (Dumbbell)
3 Sets
12 Reps
-
5
Seated Dip (Machine)
3 Sets
12 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-