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BENCH STRENGTH

by K D.

Program Description

To increase bench press strength.Banded chest flies before bench days to activate chest muscles, as well as to keep shoulders healthy, pull-aparts and rotator cuff banded. Also, physio at the end of workout with calves.Add 1km of speed 3 walking, or biking for cardio.

Program Overview

  • Level
    Beginner, Intermediate, Novice
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 27, 2025 07:45
  • Last Edited
    Sep 27, 2025 10:29
Muscle Engagement
Front
Back
MuscleSet
Chest
25.9%
Triceps
21.7%
Upper Back
16%
Front Delts
14.7%
Rear Delts
9%
Lats
7.7%
Biceps
3.5%
Forearms
0.7%
Abs
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 7
2
Face Pull
4
12 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
10 reps
RPE 9
5
Skull Crusher (Barbell)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 7
2
Face Pull
4
12 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
10 reps
RPE 9
5
Skull Crusher (Barbell)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 7
2
Face Pull
4
12 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
10 reps
RPE 9
5
Skull Crusher (Barbell)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 7
2
Face Pull
4
12 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
10 reps
RPE 9
5
Skull Crusher (Barbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
6
3 reps
RPE 6
2
TRX Row
4
10 reps
RPE 7.5
3
Dip (Bodyweight)
3
6 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
6
3 reps
RPE 6
2
TRX Row
4
10 reps
RPE 7.5
3
Dip (Bodyweight)
3
6 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
6
3 reps
RPE 6
2
TRX Row
4
10 reps
RPE 7.5
3
Dip (Bodyweight)
3
6 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
6
3 reps
RPE 6
2
TRX Row
4
10 reps
RPE 7.5
3
Dip (Bodyweight)
3
6 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8.5
2
Bench Press (Close Grip)
3
6 reps
RPE 8
3
Reverse Pec Deck
4
15 reps
RPE 7
4
Front Raise
3
25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8.5
2
Bench Press (Close Grip)
3
6 reps
RPE 8
3
Reverse Pec Deck
4
15 reps
RPE 7
4
Front Raise
3
25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8.5
2
Bench Press (Close Grip)
3
6 reps
RPE 8
3
Reverse Pec Deck
4
15 reps
RPE 7
4
Front Raise
3
25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8.5
2
Bench Press (Close Grip)
3
6 reps
RPE 8
3
Reverse Pec Deck
4
15 reps
RPE 7
4
Front Raise
3
25 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@7
@7
@7
@7
2
Face Pull
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@6
@6
@6
@6
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
4
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
5
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@6
@6
Day 2
1
Long Pause Bench Press
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
@6
@6
@6
@6
@6
@6
2
TRX Row
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7.5
@7.5
@7.5
@7.5
3
Dip (Bodyweight)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@6
@6
@6
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@8.5
@8.5
@8.5
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@8
@8
3
Reverse Pec Deck
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@7
@7
@7
@7
4
Front Raise
1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
@9
@9
@9