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Monster Bench
by Finlay W.
10 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 15, 2024 07:32
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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
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 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
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 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 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
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 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 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
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