Knuckles 3 day advanced bench

by Rigg M.

55 athletes joined

5.0

(1 rating)

Program Description

Off 28 free programs from stronger by science website.

Program Overview

Level
Advanced
Goal
Powerlifting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Mar 17, 2024 09:38
Last Edited
Jun 21, 2025 11:02

Summary

Elevate your bench press game with the Knuckles 3 Day Advanced Bench program! Over the course of 4 weeks, you'll engage in a focused regimen designed for serious lifters, featuring three dedicated sessions each week. This program emphasizes progressive overload through varied rep ranges and intensities, ensuring your chest, triceps, and front delts are pushed to their limits. Perfect for those with a garage gym setup, it's time to unleash your strength and achieve new personal records!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Bench Press (Barbell)

5 reps

75%

Bench Press (Close Grip)

8 reps

60%

Bench Press (Close Grip)

AMRAP

60%

Day 1

Bench Press (Barbell)

3 reps

6 reps

80%

75%

Bench Press (Close Grip)

6 reps

65%

Bench Press (Close Grip)

AMRAP

RPE 9.5

Day 1

Bench Press (Barbell)

3 reps

8 reps

85%

70%

Bench Press (Close Grip)

4 reps

70%

Bench Press (Close Grip)

AMRAP

RPE 9.5

Day 1

Bench Press (Barbell)

2 reps

5 reps

80%

70%

Bench Press (Close Grip)

3 reps

75%

Day 2

Bench Press (Barbell)

8 reps

6 reps

4 reps

3 reps

1 reps

4 reps

6 reps

8 reps

10 reps

50%

60%

70%

80%

85%

80%

70%

60%

50%

Day 2

Bench Press (Barbell)

8 reps

6 reps

5 reps

4 reps

3 reps

2 reps

4 reps

7 reps

10 reps

12 reps

50%

60%

70%

75%

80%

85%

80%

70%

60%

50%

Day 2

Bench Press (Barbell)

8 reps

6 reps

5 reps

4 reps

3 reps

2 reps

1 reps

50%

60%

70%

75%

80%

85%

90%

Day 2

Bench Press (Barbell)

5 reps

4 reps

3 reps

2 reps

4 reps

6 reps

8 reps

50%

60%

70%

75%

80%

70%

60%

50%

Day 3

Bench Press (Barbell)

4 reps

80%

Dip (Weighted)

12 reps

RPE 8

Tricep Rope Push Down (Cable)

10 reps

RPE 8

Tricep Rope Push Down (Cable)

AMRAP

RPE 10

Day 3

Bench Press (Barbell)

4 reps

80%

Dip (Weighted)

13 reps

Tricep Rope Push Down (Cable)

10 reps

RPE 8

Tricep Rope Push Down (Cable)

AMRAP

Day 3

Bench Press (Barbell)

4 reps

80%

Dip (Weighted)

14 reps

RPE 8

Tricep Rope Push Down (Cable)

10 reps

RPE 8

Tricep Rope Push Down (Cable)

AMRAP

RPE 10

Day 3

Bench Press (Barbell)

AMRAP

85%

Day 2

Bench Press (Barbell)

1 Set

2 Sets

1 Set

8 Reps

6 Reps

4 Reps

3 Reps

1 Reps

4 Reps

6 Reps

8 Reps

10 Reps

50%

60%

70%

80%

85%

80%

70%

60%

50%

Day 1

Bench Press (Barbell)

5 Sets

5 Reps

75%

Bench Press (Close Grip)

2 Sets

1 Set

8 Reps

60%

Bench Press (Close Grip)

1 Set

AMRAP

60%

Day 3

Bench Press (Barbell)

3 Sets

4 Reps

80%

Dip (Weighted)

5 Sets

12 Reps

Tricep Rope Push Down (Cable)

2 Sets

10 Reps

Tricep Rope Push Down (Cable)

1 Set

AMRAP

@10

WHAT PEOPLE ARE SAYING(1 rating)

Only ratings with written feedback are displayed here.

5.00 / 5

Rigg M.Age 41, Man

a year ago

3 weeks complete

8 years of prior experience

More than expected strength gains

As expected muscle gains

No modifications

Programed accessory shoulders on bench#1, deadlift halfway through the bench#2 pyramid and squat and legs on a separate day. Definitely gonna run this through 3 times. Still slowly increasing bench strength on a cut. Program manages fatigue nice for a 3x bench program. Highly recommend for more advanced lifters looking to try a higher frequency less intensity program.