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Monster Bench

by Finlay W.
14 athletes joined

Program Description

Increase your 1RM on barbell bench.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 24, 2024 12:54
  • Last Edited
    Jun 18, 2025 12:23

Summary

Unleash your strength with the **Monster Bench** program, a focused 4-week journey designed to elevate your upper body power and strength. Committing to 5 days a week, you'll tackle a variety of barbell and dumbbell exercises, including bench presses, power cleans, and overhead extensions, all engineered to maximize muscle engagement and growth. Each session is crafted to push your limits, ensuring you build not just muscle, but also the confidence to crush your goals. Get ready to transform your bench press and redefine your upper body strength!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.1%
Triceps
12.9%
Glutes
10.6%
Chest
9.9%
Hamstrings
9%
Biceps
7.9%
Upper Back
6.6%
Abs
4.7%
Front Delts
4.4%
Lats
4.2%
Olympic
3.5%
Lower Back
3.5%
Adductors
2.8%
Middle Delts
1.7%
Calves
1.7%
Forearms
1.4%
Other
1.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
8 reps
50%
75%
2
Power Clean
3
8 reps
RPE 7
3
Power Jerk
3
8 reps
RPE 7
4
Landmine Twist
3
8 reps
RPE 7
5A
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
8 reps
50%
75%
2
Power Clean
3
8 reps
RPE 7
3
Power Jerk
3
8 reps
RPE 7
4
Landmine Twist
3
8 reps
RPE 7
5A
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
8 reps
50%
75%
2
Power Clean
3
8 reps
RPE 7
3
Power Jerk
3
8 reps
RPE 7
4
Landmine Twist
3
8 reps
RPE 7
5A
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
8 reps
50%
75%
2
Power Clean
3
8 reps
RPE 7
3
Power Jerk
3
8 reps
RPE 7
4
Landmine Twist
3
8 reps
RPE 7
5A
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
3
10 reps
5 reps
50%
80%
2
Squat (Barbell)
1
4
10 reps
5 reps
50%
80%
3
Leg Extension
3
8 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5
Standing Calf Raise
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
3
10 reps
5 reps
50%
80%
2
Squat (Barbell)
1
4
10 reps
5 reps
50%
80%
3
Leg Extension
3
8 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5
Standing Calf Raise
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
3
10 reps
5 reps
50%
80%
2
Squat (Barbell)
1
4
10 reps
5 reps
50%
80%
3
Leg Extension
3
8 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5
Standing Calf Raise
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
3
10 reps
5 reps
50%
80%
2
Squat (Barbell)
1
4
10 reps
5 reps
50%
80%
3
Leg Extension
3
8 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5
Standing Calf Raise
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4
10 reps
5 reps
50%
85%
2
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 6
RPE 8
3
Barbell Row
1
3
10 reps
5 reps
50%
85%
4
Lat Pulldown
1
3
8 reps
8 reps
RPE 6
RPE 8
5A
Bicep Curl (Cable)
3
8 reps
RPE 8
5B
Hammer Curl
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4
10 reps
5 reps
50%
85%
2
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 6
RPE 8
3
Barbell Row
1
3
10 reps
5 reps
50%
85%
4
Lat Pulldown
1
3
8 reps
8 reps
RPE 6
RPE 8
5A
Bicep Curl (Cable)
3
8 reps
RPE 8
5B
Hammer Curl
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4
10 reps
5 reps
50%
85%
2
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 6
RPE 8
3
Barbell Row
1
3
10 reps
5 reps
50%
85%
4
Lat Pulldown
1
3
8 reps
8 reps
RPE 6
RPE 8
5A
Bicep Curl (Cable)
3
8 reps
RPE 8
5B
Hammer Curl
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4
10 reps
5 reps
50%
85%
2
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 6
RPE 8
3
Barbell Row
1
3
10 reps
5 reps
50%
85%
4
Lat Pulldown
1
3
8 reps
8 reps
RPE 6
RPE 8
5A
Bicep Curl (Cable)
3
8 reps
RPE 8
5B
Hammer Curl
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
3
10 reps
6 reps
50%
75%
2
Squat (Barbell)
1
3
10 reps
6 reps
50%
80%
3
Jump Squat
3
8 reps
RPE 7
4
Prowler Push
3
4 reps
RPE 8
5
2km Row
1
10 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
3
10 reps
6 reps
50%
75%
2
Squat (Barbell)
1
3
10 reps
6 reps
50%
80%
3
Jump Squat
3
8 reps
RPE 7
4
Prowler Push
3
4 reps
RPE 8
5
2km Row
1
10 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
3
10 reps
6 reps
50%
75%
2
Squat (Barbell)
1
3
10 reps
6 reps
50%
80%
3
Jump Squat
3
8 reps
RPE 7
4
Prowler Push
3
4 reps
RPE 8
5
2km Row
1
10 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
3
10 reps
6 reps
50%
75%
2
Squat (Barbell)
1
3
10 reps
6 reps
50%
80%
3
Jump Squat
3
8 reps
RPE 7
4
Prowler Push
3
4 reps
RPE 8
5
2km Row
1
10 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
10 reps
8 reps
50%
70%
2
Spider Curl
3
8 reps
RPE 8
3
Hammer Curl
3
8 reps
RPE 8
4
Single Arm Overhead Tricep Extension
3
8 reps
RPE 8
5A
Bicep Curl (Cable)
3
8 reps
RPE 8
5B
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 8
6
Run
1
10 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
10 reps
8 reps
50%
70%
2
Spider Curl
3
8 reps
RPE 8
3
Hammer Curl
3
8 reps
RPE 8
4
Single Arm Overhead Tricep Extension
3
8 reps
RPE 8
5A
Bicep Curl (Cable)
3
8 reps
RPE 8
5B
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 8
6
Run
1
10 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
10 reps
8 reps
50%
70%
2
Spider Curl
3
8 reps
RPE 8
3
Hammer Curl
3
8 reps
RPE 8
4
Single Arm Overhead Tricep Extension
3
8 reps
RPE 8
5A
Bicep Curl (Cable)
3
8 reps
RPE 8
5B
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 8
6
Run
1
10 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
10 reps
8 reps
50%
70%
2
Spider Curl
3
8 reps
RPE 8
3
Hammer Curl
3
8 reps
RPE 8
4
Single Arm Overhead Tricep Extension
3
8 reps
RPE 8
5A
Bicep Curl (Cable)
3
8 reps
RPE 8
5B
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 8
6
Run
1
10 mins
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
10 Reps
8 Reps
50%
75%
2
Power Clean
3 Sets
8 Reps
@7
3
Power Jerk
3 Sets
8 Reps
@7
4
Landmine Twist
3 Sets
8 Reps
@7
5A
V-Handle Tricep Pushdown (Cable)
3 Sets
8 Reps
@8
5B
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
@8
Day 3
1
Bench Press (Paused)
1 Set
4 Sets
10 Reps
5 Reps
50%
85%
2
Incline Bench Press (Dumbbell)
1 Set
3 Sets
8 Reps
8 Reps
@6
@8
3
Barbell Row
1 Set
3 Sets
10 Reps
5 Reps
50%
85%
4
Lat Pulldown
1 Set
3 Sets
8 Reps
8 Reps
@6
@8
5A
Bicep Curl (Cable)
3 Sets
8 Reps
@8
5B
Hammer Curl
3 Sets
8 Reps
@8
Day 5
1
Bench Press (Close Grip)
1 Set
3 Sets
10 Reps
8 Reps
50%
70%
2
Spider Curl
3 Sets
8 Reps
@8
3
Hammer Curl
3 Sets
8 Reps
@8
4
Single Arm Overhead Tricep Extension
3 Sets
8 Reps
@8
5A
Bicep Curl (Cable)
3 Sets
8 Reps
@8
5B
V-Handle Tricep Pushdown (Cable)
3 Sets
8 Reps
@8
6
Run
1 Set
10 mins
@7
Day 2
1
Rack Pull (Barbell)
1 Set
3 Sets
10 Reps
5 Reps
50%
80%
2
Squat (Barbell)
1 Set
4 Sets
10 Reps
5 Reps
50%
80%
3
Leg Extension
3 Sets
8 Reps
@8
4
Leg Curl
3 Sets
8 Reps
@8
5
Standing Calf Raise
3 Sets
8 Reps
@8
Day 4
1
Trap Bar Deadlift
1 Set
3 Sets
10 Reps
6 Reps
50%
75%
2
Squat (Barbell)
1 Set
3 Sets
10 Reps
6 Reps
50%
80%
3
Jump Squat
3 Sets
8 Reps
@7
4
Prowler Push
3 Sets
4 Reps
@8
5
2km Row
1 Set
10 mins
@7