3 day/week bench press program

by Casey S.
1 athletes joined

Program Description

Elevate your bench press game with this focused 5-week program designed for serious lifters. Committing just three days a week, you'll engage in targeted barbell bench press workouts that emphasize strength and endurance, progressively increasing intensity to push your limits. Each session is crafted to maximize muscle engagement in the chest, triceps, and front delts, ensuring balanced development. Get ready to build serious power and confidence in your lifts!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 25, 2025 05:09
  • Last Edited
    Sep 08, 2025 03:40

Summary

Elevate your strength with this focused 5-week bench press program, designed for three intense sessions per week. Each workout centers on the barbell bench press, progressively increasing intensity to build muscle and power in your chest, triceps, and front delts. Perfect for those with a garage gym setup, this program combines effective volume and strategic rest to maximize your gains. Get ready to push your limits and achieve a stronger bench!
Muscle Engagement
Front
Back
MuscleSet
Chest
50%
Triceps
30%
Front Delts
20%
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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 (Barbell)
1
2
1
3
1
5 reps
5 reps
3 reps
1 reps
10 reps
70%
75%
80%
85%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
1
1
5 reps
5 reps
3 reps
1 reps
5 reps
10 reps
70%
75%
80%
87.5%
76%
71%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3
1
1
5 reps
5 reps
3 reps
1 reps
1 reps
5 reps
10 reps
70%
75%
80%
85%
90%
77%
72%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3
1
1
5 reps
5 reps
3 reps
1 reps
1 reps
5 reps
10 reps
70%
75%
80%
85%
92.5%
78%
73%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
3
1
1
5 reps
5 reps
3 reps
1 reps
1 reps
1 reps
5 reps
10 reps
70%
75%
80%
85%
90%
95%
79%
74%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3
1
5 reps
5 reps
3 reps
1 reps
10 reps
70%
75%
80%
85%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
1
1
5 reps
5 reps
3 reps
1 reps
5 reps
10 reps
70%
75%
80%
86%
76%
71%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
1
1
5 reps
5 reps
3 reps
1 reps
5 reps
10 reps
70%
75%
80%
87%
77%
72%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3
1
1
5 reps
5 reps
3 reps
1 reps
1 reps
5 reps
10 reps
70%
75%
80%
85%
88%
78%
73%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3
1
1
5 reps
5 reps
3 reps
1 reps
1 reps
5 reps
10 reps
70%
75%
80%
85%
89%
79%
74%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3
1
5 reps
5 reps
3 reps
1 reps
10 reps
70%
75%
80%
85%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
1
5 reps
5 reps
3 reps
1 reps
5 reps
70%
75%
80%
85%
76%
2
Bench Press (Barbell)
1
AMRAP
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
1
5 reps
5 reps
3 reps
1 reps
5 reps
70%
75%
80%
85%
77%
2
Bench Press (Barbell)
1
AMRAP
71%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
1
5 reps
5 reps
3 reps
1 reps
5 reps
70%
75%
80%
85%
78%
2
Bench Press (Barbell)
1
AMRAP
72%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
1
5 reps
5 reps
3 reps
1 reps
5 reps
70%
75%
80%
85%
79%
2
Bench Press (Barbell)
1
AMRAP
73%
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
3 Sets
1 Set
5 Reps
5 Reps
3 Reps
1 Reps
10 Reps
70%
75%
80%
85%
70%
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
3 Sets
1 Set
5 Reps
5 Reps
3 Reps
1 Reps
10 Reps
70%
75%
80%
85%
70%
Day 3
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
3 Sets
1 Set
5 Reps
5 Reps
3 Reps
1 Reps
10 Reps
70%
75%
80%
85%
70%