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Bench press

by Kalash Sharma
10 athletes joined

Program Description

This program is built for late intermediate lifters who have to grow overall's strength in bench press this program focuses on increasing strength in 5 weeks while improving weak points

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 09, 2025 04:27
  • Last Edited
    Jun 18, 2025 08:24

Summary

Unleash your upper body strength with this focused 5-week bench press program designed for serious lifters. Committing to four days a week, you'll tackle various bench press techniques—including wide grip, paused, and close grip—to maximize chest development and overall power. Each session is crafted to push your limits, ensuring progressive overload while engaging your triceps and shoulders. Get ready to elevate your bench press game and see impressive gains!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
2-3 reps
80%
2
Bench Press (Paused)
3
4 reps
75%
3
Rear Delt Fly (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
2-3 reps
83%
2
Bench Press (Paused)
3
4 reps
77%
3
Rear Delt Fly (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
2-3 reps
85%
2
Log Press
3
3 reps
85%
3
Rear Delt Fly (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
2-3 reps
88%
2
Log Press
3
3 reps
90%
3
Rear Delt Fly (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
3 reps
95%
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
5 reps
65%
2
Overhead Press (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
5 reps
68%
2
Overhead Press (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
5 reps
72%
2
Overhead Press (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
5 reps
75%
2
Overhead Press (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
80%
2
Larsen Press (Barbell)
3
8 reps
65%
3
Rear Delt Fly (Cable)
1
12 reps
RPE 8
4
Tricep Extension (Cable)
1
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
83%
2
Larsen Press (Barbell)
3
8 reps
68%
3
Rear Delt Fly (Cable)
3
12 reps
RPE 8
4
Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
85%
2
Larsen Press (Barbell)
3
6 reps
70%
3
Rear Delt Fly (Cable)
3
12 reps
RPE 8
4
Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
88%
2
Larsen Press (Barbell)
3
4 reps
72%
3
Rear Delt Fly (Cable)
3
12 reps
RPE 8
4
Tricep Extension (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1 reps
90%
2
Skull Crusher (Dumbbell)
3
12 reps
RPE 7
3
Chest Press (Machine)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1 reps
90%
2
Skull Crusher (Dumbbell)
3
12 reps
RPE 7
3
Chest Press (Machine)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
93%
2
Skull Crusher (Dumbbell)
3
12 reps
RPE 7
3
Chest Press (Machine)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1 reps
93%
2
Skull Crusher (Dumbbell)
3
12 reps
RPE 7
3
Chest Press (Machine)
3
12 reps
RPE 8
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Wide Grip)
4 Sets
2-3 Reps
80%
2
Bench Press (Paused)
3 Sets
4 Reps
75%
3
Rear Delt Fly (Cable)
3 Sets
12 Reps
@8
Day 4
1
Bench Press (Barbell)
2 Sets
1 Reps
90%
2
Skull Crusher (Dumbbell)
3 Sets
12 Reps
@7
3
Chest Press (Machine)
3 Sets
12 Reps
@8
Day 2
1
Bench Press (Close Grip)
5 Sets
5 Reps
65%
2
Overhead Press (Barbell)
3 Sets
12 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
1 Reps
80%
2
Larsen Press (Barbell)
3 Sets
8 Reps
65%
3
Rear Delt Fly (Cable)
1 Set
12 Reps
@8
4
Tricep Extension (Cable)
1 Set
12 Reps
@8