Program Description
Increase your 1RM on barbell bench.
Program Overview
- LevelIntermediate
- GoalPowerlifting
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedJan 24, 2024 12:54
- Last EditedJun 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!
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 Clean3 Sets
8 Reps
@7
3
Power Jerk3 Sets
8 Reps
@7
4
Landmine Twist3 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 Row1 Set
3 Sets
10 Reps
5 Reps
50%
85%
4
Lat Pulldown1 Set
3 Sets
8 Reps
8 Reps
@6
@8
5A
Bicep Curl (Cable)3 Sets
8 Reps
@8
5B
Hammer Curl3 Sets
8 Reps
@8
Day 5
1
Bench Press (Close Grip)1 Set
3 Sets
10 Reps
8 Reps
50%
70%
2
Spider Curl3 Sets
8 Reps
@8
3
Hammer Curl3 Sets
8 Reps
@8
4
Single Arm Overhead Tricep Extension3 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
Run1 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 Extension3 Sets
8 Reps
@8
4
Leg Curl3 Sets
8 Reps
@8
5
Standing Calf Raise3 Sets
8 Reps
@8
Day 4
1
Trap Bar Deadlift1 Set
3 Sets
10 Reps
6 Reps
50%
75%
2
Squat (Barbell)1 Set
3 Sets
10 Reps
6 Reps
50%
80%
3
Jump Squat3 Sets
8 Reps
@7
4
Prowler Push3 Sets
4 Reps
@8
5
2km Row1 Set
10 mins
@7