3 day/week bench press program

by Casey S.

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
Aug 25, 2025 07:04

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

Day 1

Bench Press (Barbell)

5 reps

3 reps

1 reps

10 reps

70%

75%

80%

85%

70%

Day 1

Bench Press (Barbell)

5 reps

3 reps

1 reps

5 reps

10 reps

70%

75%

80%

87.5%

76%

71%

Day 1

Bench Press (Barbell)

5 reps

3 reps

1 reps

5 reps

10 reps

70%

75%

80%

85%

90%

77%

72%

Day 1

Bench Press (Barbell)

5 reps

3 reps

1 reps

5 reps

10 reps

70%

75%

80%

85%

92.5%

78%

73%

Day 1

Bench Press (Barbell)

5 reps

3 reps

1 reps

5 reps

10 reps

70%

75%

80%

85%

90%

95%

79%

74%

Day 2

Bench Press (Barbell)

5 reps

3 reps

1 reps

10 reps

70%

75%

80%

85%

70%

Day 2

Bench Press (Barbell)

5 reps

3 reps

1 reps

5 reps

10 reps

70%

75%

80%

86%

76%

71%

Day 2

Bench Press (Barbell)

5 reps

3 reps

1 reps

5 reps

10 reps

70%

75%

80%

87%

77%

72%

Day 2

Bench Press (Barbell)

5 reps

3 reps

1 reps

5 reps

10 reps

70%

75%

80%

85%

88%

78%

73%

Day 2

Bench Press (Barbell)

5 reps

3 reps

1 reps

5 reps

10 reps

70%

75%

80%

85%

89%

79%

74%

Day 3

Bench Press (Barbell)

5 reps

3 reps

1 reps

10 reps

70%

75%

80%

85%

70%

Day 3

Bench Press (Barbell)

5 reps

3 reps

1 reps

5 reps

70%

75%

80%

85%

76%

Bench Press (Barbell)

AMRAP

70%

Day 3

Bench Press (Barbell)

5 reps

3 reps

1 reps

5 reps

70%

75%

80%

85%

77%

Bench Press (Barbell)

AMRAP

71%

Day 3

Bench Press (Barbell)

5 reps

3 reps

1 reps

5 reps

70%

75%

80%

85%

78%

Bench Press (Barbell)

AMRAP

72%

Day 3

Bench Press (Barbell)

5 reps

3 reps

1 reps

5 reps

70%

75%

80%

85%

79%

Bench Press (Barbell)

AMRAP

73%

Day 1

Bench Press (Barbell)

1 Set

2 Sets

1 Set

3 Sets

1 Set

5 Reps

3 Reps

1 Reps

10 Reps

70%

75%

80%

85%

70%

Day 2

Bench Press (Barbell)

1 Set

2 Sets

1 Set

3 Sets

1 Set

5 Reps

3 Reps

1 Reps

10 Reps

70%

75%

80%

85%

70%

Day 3

Bench Press (Barbell)

1 Set

2 Sets

1 Set

3 Sets

1 Set

5 Reps

3 Reps

1 Reps

10 Reps

70%

75%

80%

85%

70%