8 week bench press program for strength/endurance

by Casey S.

Program Description

Elevate your bench press game with this comprehensive 8-week program designed to build both strength and endurance. With 24 sessions spread across two workouts per week, you'll focus on barbell bench presses and supplemental exercises, including banded variations to enhance your performance. Each week ramps up intensity, pushing you to new personal bests while improving muscle endurance. Get ready to transform your upper body strength and dominate your lifts!

Program Overview

Level
Intermediate, Advanced
Goal
Powerlifting
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
40 minutes
Created
Sep 27, 2025 10:39
Last Edited
Sep 28, 2025 03:15

Muscle Engagement

Front

Back

MuscleSet

Chest

50%

Triceps

30%

Front Delts

20%

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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

WEEK 6

WEEK 7

WEEK 8

Day 1

Bench Press (Barbell)

AMRAP

70%

Bench Press (Barbell)

8 reps

60%

Day 1

Bench Press (Barbell)

AMRAP

72.5%

Bench Press (Barbell)

8 reps

62.5%

Day 1

Bench Press (Barbell)

AMRAP

75%

Bench Press (Barbell)

8 reps

65%

Day 1

Bench Press (Barbell)

AMRAP

77.5%

Bench Press (Barbell)

8 reps

67.5%

Day 1

Bench Press (Barbell)

AMRAP

80%

Bench Press (Barbell)

8 reps

70%

Day 1

Bench Press (Barbell)

AMRAP

82.5%

Bench Press (Barbell)

8 reps

72.5%

Day 1

Bench Press (Barbell)

AMRAP

85%

Bench Press (Barbell)

8 reps

75%

Day 1

Bench Press (Barbell)

AMRAP

87.5%

Bench Press (Barbell)

8 reps

75%

Day 2

Bench Press (Barbell)

5 reps

70%

Day 2

Bench Press (Barbell)

5 reps

72.5%

Day 2

Bench Press (Barbell)

5 reps

75%

Day 2

Bench Press (Barbell)

5 reps

77.5%

Day 2

Bench Press (Barbell)

5 reps

80%

Day 2

Bench Press (Barbell)

5 reps

82.5%

Day 2

Bench Press (Barbell)

5 reps

85%

Day 2

Bench Press (Barbell)

5 reps

87.5%

Day 3

Banded Bench Press

3 reps

50%

Day 3

Banded Bench Press

3 reps

50%

Day 3

Banded Bench Press

3 reps

55%

Day 3

Banded Bench Press

3 reps

55%

Day 3

Banded Bench Press

3 reps

57.5%

Day 3

Banded Bench Press

3 reps

57.5%

Day 3

Banded Bench Press

3 reps

60%

Day 3

Banded Bench Press

3 reps

60%

Day 1

Bench Press (Barbell)

1 Set

AMRAP

70%

Bench Press (Barbell)

4 Sets

8 Reps

60%

Day 2

Bench Press (Barbell)

5 Sets

5 Reps

70%

Day 3

Banded Bench Press

8 Sets

3 Reps

50%