BENCH STRENGTH

by K D.

4.0

(1 rating)

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
Oct 04, 2025 01:07

Summary

Unleash your upper body potential with the BENCH STRENGTH program, a focused 4-week journey designed to enhance your bench press performance. Committing just three days a week, you’ll engage in a variety of targeted exercises, including barbell and dumbbell presses, face pulls, and dips, all aimed at building strength and muscle endurance. Each session is crafted to challenge you with progressive intensity, ensuring you make measurable gains in your bench press and overall upper body strength. Get ready to elevate your lifting game!

Muscle Engagement

Front

Back

MuscleSet

Chest

25.9%

Triceps

21.7%

Upper Back

16%

Front Delts

14.7%

Rear Delts

Lats

7.7%

Biceps

3.5%

Forearms

0.7%

Abs

0.7%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Bench Press (Barbell)

6 reps

RPE 7

Face Pull

12 reps

RPE 6

Incline Bench Press (Dumbbell)

12 reps

RPE 8

Pull-Up (Bodyweight)

10 reps

RPE 9

Skull Crusher (Barbell)

12 reps

RPE 6

Day 1

Bench Press (Barbell)

6 reps

RPE 7

Face Pull

12 reps

RPE 6

Incline Bench Press (Dumbbell)

12 reps

RPE 8

Pull-Up (Bodyweight)

10 reps

RPE 9

Skull Crusher (Barbell)

12 reps

RPE 6

Day 1

Bench Press (Barbell)

6 reps

RPE 7

Face Pull

12 reps

RPE 6

Incline Bench Press (Dumbbell)

12 reps

RPE 8

Pull-Up (Bodyweight)

10 reps

RPE 9

Skull Crusher (Barbell)

12 reps

RPE 6

Day 1

Bench Press (Barbell)

6 reps

RPE 7

Face Pull

12 reps

RPE 6

Incline Bench Press (Dumbbell)

12 reps

RPE 8

Pull-Up (Bodyweight)

10 reps

RPE 9

Skull Crusher (Barbell)

12 reps

RPE 6

Day 2

Long Pause Bench Press

3 reps

RPE 6

TRX Row

10 reps

RPE 7.5

Dip (Bodyweight)

6 reps

RPE 6

Day 2

Long Pause Bench Press

3 reps

RPE 6

TRX Row

10 reps

RPE 7.5

Dip (Bodyweight)

6 reps

RPE 6

Day 2

Long Pause Bench Press

3 reps

RPE 6

TRX Row

10 reps

RPE 7.5

Dip (Bodyweight)

6 reps

RPE 6

Day 2

Long Pause Bench Press

3 reps

RPE 6

TRX Row

10 reps

RPE 7.5

Dip (Bodyweight)

6 reps

RPE 6

Day 3

Bench Press (Barbell)

3 reps

RPE 8.5

Bench Press (Close Grip)

6 reps

RPE 8

Reverse Pec Deck

15 reps

RPE 7

Front Raise

25 reps

RPE 9

Day 3

Bench Press (Barbell)

3 reps

RPE 8.5

Bench Press (Close Grip)

6 reps

RPE 8

Reverse Pec Deck

15 reps

RPE 7

Front Raise

25 reps

RPE 9

Day 3

Bench Press (Barbell)

3 reps

RPE 8.5

Bench Press (Close Grip)

6 reps

RPE 8

Reverse Pec Deck

15 reps

RPE 7

Front Raise

25 reps

RPE 9

Day 3

Bench Press (Barbell)

3 reps

RPE 8.5

Bench Press (Close Grip)

6 reps

RPE 8

Reverse Pec Deck

15 reps

RPE 7

Front Raise

25 reps

RPE 9

Day 1

Bench Press (Barbell)

1 Set

6 Reps

Face Pull

1 Set

12 Reps

Incline Bench Press (Dumbbell)

1 Set

12 Reps

Pull-Up (Bodyweight)

1 Set

10 Reps

Skull Crusher (Barbell)

1 Set

12 Reps

Day 2

Long Pause Bench Press

1 Set

3 Reps

TRX Row

1 Set

10 Reps

@7.5

Dip (Bodyweight)

1 Set

6 Reps

Day 3

Bench Press (Barbell)

1 Set

3 Reps

@8.5

Bench Press (Close Grip)

1 Set

6 Reps

Reverse Pec Deck

1 Set

15 Reps

Front Raise

1 Set

25 Reps