IntermediateFree

Bench program 3x week Peak

Wave the Load, Build the Total.

TreeGaming Forever· Sep 2025

1athletes running this program

iOS & Android

Overview

Length

4 weeks

Days / week

3 days

Level

Intermediate

Goal

Muscle, Strength

Equipment

Full Gym

Session length

60 min

Bench 3x a week - Day 1; Comp bench (main strength) - Day 2; Pause bench (help build main bench) - Day 3; Wide grip bench (build chest 4 bench) OHP 2x a week - Day 1 (hypertrophy for OHP, hopefully will nonspecificaly transfer to normal bench strength) -Day 3 (strength for OHP, build manly strength and hopefully nonspecifically transfer to normal bench) Squat 2x a week -Day 1 Heavy squat (main strength) -Day 2 Leg hypertrophy -Day 3 Lighter squat (technique and hypertrophy) Deadlift 1x a week - Day This program mainly focuses on the big three: bench, squat, and deadlift. The intensity follows a wave pattern: Week 1: Work with a weight around RPE 7 Week 2: Increase to around RPE 8 Week 3: Start with your week 2 weight, push to RPE 9, then finish with a heavy set (ideally a 3-rep max or just as heavy as you can handle with good form) Overhead press is included because I enjoy it, and it also helps strengthen my front delts, which I’ve found to be a limiting factor in my bench press. Considering doing front raises instead but I have to see how I handle the extra pressing volume first before I give it a go. This program isn’t set in stone—I’ll be making adjustments as I go. If you try it, don’t be afraid to tweak it for yourself. I’m confident the overall structure works; the main variables to play with are the accessories and training volume, which need to be tailored to each lifter.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on gaining both size and strength

Athletes who can train 3 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

13.3%

Front Delts

13.3%

Quadriceps

10.2%

Biceps

8.8%

Chest

8.7%

Glutes

7.8%

Hamstrings

7.8%

Abs

6.2%

Upper Back

4.9%

Lats

4.9%

Middle Delts

4.6%

Adductors

4.4%

Forearms

3.2%

Lower Back

1.9%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	4	3 reps	@7
2	Overhead Press (Barbell)	2	8–10 reps	—
		1	8–10 reps	@9.5
3	Squat (Barbell)	3	3 reps	@7
4	Romanian Deadlift (Barbell)	2	10–12 reps	—
		1	10–12 reps	@9.5
5	Bent Over Row (Dumbbell)	3	5–8 reps	—
		1	5–8 reps	@9.5
6	Hammer Curl (Dumbbell)	2	8–10 reps	—
		1	8–10 reps	@9.5

#	Exercise	Sets	Reps	Load
1	Leg Extension	3	8–10 reps	—
		1	8–10 reps	@9.5
2	Hip Adductor (Machine)	3	8–10 reps	—
		1	8–10 reps	@10
3	Bench Press (Paused)	3	5 reps	—
4	Incline Bench Press (Dumbbell)	2	8–10 reps	—
		1	8–10 reps	@9.5
5	Seated Row (Cable)	3	8–10 reps	—
		1	8–10 reps	@9.5
6	Incline Curl (Dumbbell)	2	6–8 reps	—
		1	6–8 reps	@9.5

#	Exercise	Sets	Reps	Load
1	Bench Press (Wide Grip)	3	10–12 reps	—
		1	10–12 reps	@10
2	Squat (Barbell)	3	8–10 reps	@6–9
3	Deadlift (Barbell)	3	3 reps	@7
4	Overhead Press (Barbell)	4	5–7 reps	—
		1	5–7 reps	@9.5
5	Bicep Curl (Machine)	2	6–8 reps	—
		1	6–8 reps	@9.5

Weeks 2–4 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Bench program 3x week Peak is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Bench program 3x week Peak is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Bench program 3x week Peak is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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