logo
BoostcampPNG

MOSCOW BENCH PRESS CHAMPION’S PROGRAM

by Carlos V.

Program Description

Use this when your bench press has stalled. Add 10 pounds, every set of the heavy 3, 2, 1 workout. A 5 lbs. increase every workout or even every other workout is just right. If it gets too heavy start cycling your poundages and start another assault. E.g., if 215x3, 220x2, 225x1 has almost crushed you, back off to 185x3, 190x2, 195x1 and build up again.

Program Overview

  • Level
    Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 23, 2025 11:40
  • Last Edited
    Jun 18, 2025 12:03

Summary

Unleash your inner champion with the Moscow Bench Press Champion’s Program! Over 12 weeks, this focused training regimen targets your bench press strength through a balanced mix of heavy and light days, ensuring optimal recovery and muscle growth. With just two sessions per week, you'll engage in essential barbell and dumbbell exercises designed to build your chest, arms, and shoulders. Get ready to elevate your lifting game and achieve impressive gains!
Muscle Engagement
Front
Back
MuscleSet
Chest
32.4%
Triceps
29.8%
Front Delts
17.6%
Biceps
10.4%
Middle Delts
6%
Forearms
2.1%
Upper Back
1%
Rear Delts
0.8%
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
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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
3
3 reps
2 reps
1 reps
RPE 7
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
3
3
3
3 reps
2 reps
1 reps
RPE 7.5
RPE 8
RPE 9
3
Preacher Curl (Dumbbell)
4
8-10 reps
RPE 7
4
Overhead Tricep Extension (Dumbbell)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
3
3 reps
2 reps
1 reps
RPE 7
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
3
3
3
3 reps
2 reps
1 reps
RPE 7.5
RPE 8
RPE 9
3
Preacher Curl (Dumbbell)
4
8-10 reps
RPE 7
4
Overhead Tricep Extension (Dumbbell)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
3
3 reps
2 reps
1 reps
RPE 7
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
3
3
3
3 reps
2 reps
1 reps
RPE 7.5
RPE 8
RPE 9
3
Preacher Curl (Dumbbell)
4
8-10 reps
RPE 7
4
Overhead Tricep Extension (Dumbbell)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
3
3 reps
2 reps
1 reps
RPE 7
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
3
3
3
3 reps
2 reps
1 reps
RPE 7.5
RPE 8
RPE 9
3
Preacher Curl (Dumbbell)
4
8-10 reps
RPE 7
4
Overhead Tricep Extension (Dumbbell)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
3
3 reps
2 reps
1 reps
RPE 7
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
3
3
3
3 reps
2 reps
1 reps
RPE 7.5
RPE 8
RPE 9
3
Preacher Curl (Dumbbell)
4
8-10 reps
RPE 7
4
Overhead Tricep Extension (Dumbbell)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
3
3 reps
2 reps
1 reps
RPE 7
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
3
3
3
3 reps
2 reps
1 reps
RPE 7.5
RPE 8
RPE 9
3
Preacher Curl (Dumbbell)
4
8-10 reps
RPE 7
4
Overhead Tricep Extension (Dumbbell)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
3
3 reps
2 reps
1 reps
RPE 7
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
3
3
3
3 reps
2 reps
1 reps
RPE 7.5
RPE 8
RPE 9
3
Preacher Curl (Dumbbell)
4
8-10 reps
RPE 7
4
Overhead Tricep Extension (Dumbbell)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
3
3 reps
2 reps
1 reps
RPE 7
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
3
3
3
3 reps
2 reps
1 reps
RPE 7.5
RPE 8
RPE 9
3
Preacher Curl (Dumbbell)
4
8-10 reps
RPE 7
4
Overhead Tricep Extension (Dumbbell)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
3
3 reps
2 reps
1 reps
RPE 7
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
3
3
3
3 reps
2 reps
1 reps
RPE 7.5
RPE 8
RPE 9
3
Preacher Curl (Dumbbell)
4
8-10 reps
RPE 7
4
Overhead Tricep Extension (Dumbbell)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
3
3 reps
2 reps
1 reps
RPE 7
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
3
3
3
3 reps
2 reps
1 reps
RPE 7.5
RPE 8
RPE 9
3
Preacher Curl (Dumbbell)
4
8-10 reps
RPE 7
4
Overhead Tricep Extension (Dumbbell)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
3
3 reps
2 reps
1 reps
RPE 7
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
3
3
3
3 reps
2 reps
1 reps
RPE 7.5
RPE 8
RPE 9
3
Preacher Curl (Dumbbell)
4
8-10 reps
RPE 7
4
Overhead Tricep Extension (Dumbbell)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
3
3 reps
2 reps
1 reps
RPE 7
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
3
3
3
3 reps
2 reps
1 reps
RPE 7.5
RPE 8
RPE 9
3
Preacher Curl (Dumbbell)
4
8-10 reps
RPE 7
4
Overhead Tricep Extension (Dumbbell)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
3 reps
RPE 6
2
Close Grip Bench Press
4
8-10 reps
RPE 7
3
Bent Over Lateral Raise
3
8-10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7
5
Incline Curl (Dumbbell)
4
8-10 reps
RPE 6
6
Tricep Pushdown (Cable)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
3 reps
RPE 6
2
Close Grip Bench Press
4
8-10 reps
RPE 7
3
Bent Over Lateral Raise
3
8-10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7
5
Incline Curl (Dumbbell)
4
8-10 reps
RPE 6
6
Tricep Pushdown (Cable)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
3 reps
RPE 6
2
Close Grip Bench Press
4
8-10 reps
RPE 7
3
Bent Over Lateral Raise
3
8-10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7
5
Incline Curl (Dumbbell)
4
8-10 reps
RPE 6
6
Tricep Pushdown (Cable)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
3 reps
RPE 6
2
Close Grip Bench Press
4
8-10 reps
RPE 7
3
Bent Over Lateral Raise
3
8-10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7
5
Incline Curl (Dumbbell)
4
8-10 reps
RPE 6
6
Tricep Pushdown (Cable)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
3 reps
RPE 6
2
Close Grip Bench Press
4
8-10 reps
RPE 7
3
Bent Over Lateral Raise
3
8-10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7
5
Incline Curl (Dumbbell)
4
8-10 reps
RPE 6
6
Tricep Pushdown (Cable)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
3 reps
RPE 6
2
Close Grip Bench Press
4
8-10 reps
RPE 7
3
Bent Over Lateral Raise
3
8-10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7
5
Incline Curl (Dumbbell)
4
8-10 reps
RPE 6
6
Tricep Pushdown (Cable)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
3 reps
RPE 6
2
Close Grip Bench Press
4
8-10 reps
RPE 7
3
Bent Over Lateral Raise
3
8-10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7
5
Incline Curl (Dumbbell)
4
8-10 reps
RPE 6
6
Tricep Pushdown (Cable)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
3 reps
RPE 6
2
Close Grip Bench Press
4
8-10 reps
RPE 7
3
Bent Over Lateral Raise
3
8-10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7
5
Incline Curl (Dumbbell)
4
8-10 reps
RPE 6
6
Tricep Pushdown (Cable)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
3 reps
RPE 6
2
Close Grip Bench Press
4
8-10 reps
RPE 7
3
Bent Over Lateral Raise
3
8-10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7
5
Incline Curl (Dumbbell)
4
8-10 reps
RPE 6
6
Tricep Pushdown (Cable)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
3 reps
RPE 6
2
Close Grip Bench Press
4
8-10 reps
RPE 7
3
Bent Over Lateral Raise
3
8-10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7
5
Incline Curl (Dumbbell)
4
8-10 reps
RPE 6
6
Tricep Pushdown (Cable)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
3 reps
RPE 6
2
Close Grip Bench Press
4
8-10 reps
RPE 7
3
Bent Over Lateral Raise
3
8-10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7
5
Incline Curl (Dumbbell)
4
8-10 reps
RPE 6
6
Tricep Pushdown (Cable)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
3 reps
RPE 6
2
Close Grip Bench Press
4
8-10 reps
RPE 7
3
Bent Over Lateral Raise
3
8-10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7
5
Incline Curl (Dumbbell)
4
8-10 reps
RPE 6
6
Tricep Pushdown (Cable)
4
8 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
3 Sets
3 Sets
3 Reps
2 Reps
1 Reps
@7
@8
@9
2
Incline Bench Press (Barbell)
3 Sets
3 Sets
3 Sets
3 Reps
2 Reps
1 Reps
@7.5
@8
@9
3
Preacher Curl (Dumbbell)
4 Sets
8-10 Reps
@7
4
Overhead Tricep Extension (Dumbbell)
4 Sets
8 Reps
@7
Day 2
1
Bench Press (Barbell)
7 Sets
3 Reps
@6
2
Close Grip Bench Press
4 Sets
8-10 Reps
@7
3
Bent Over Lateral Raise
3 Sets
8-10 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
@7
5
Incline Curl (Dumbbell)
4 Sets
8-10 Reps
@6
6
Tricep Pushdown (Cable)
4 Sets
8 Reps
@7