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BenchBlitz

by Benchman

Program Description

**BenchBlitz** is a dynamic 4-week program designed to supercharge your bench press performance, featuring 12 intense training days. Each session focuses on a mix of foundational lifts, including barbell and dumbbell presses, dips, and accessory work, targeting the chest, triceps, and shoulders. With progressive overload principles and varied intensity levels, you'll build strength and muscle while refining your technique. Get ready to elevate your lifts and achieve your personal best!

Program Overview

  • Level
    Advanced
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    Aug 31, 2025 08:51
  • Last Edited
    Aug 31, 2025 11:24

Summary

Unleash your upper body potential with BenchBlitz, a focused 4-week program designed to enhance your bench press strength and overall chest development. Training three times a week, you’ll engage in a mix of barbell and dumbbell exercises, including the classic bench press and incline variations, complemented by bodyweight dips and cable tricep pushdowns. Each workout emphasizes speed and volume, ensuring you build both power and endurance. Get ready to elevate your lifts and sculpt your chest like never before!
Muscle Engagement
Front
Back
MuscleSet
Chest
38.9%
Triceps
34.9%
Front Delts
19.6%
Middle Delts
5.5%
Rear Delts
1.1%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1-3 reps
RPE 8-9
2
Bench Press (Paused)
3
2-3 reps
90%
3
Bench Press (Close Grip)
3
5-8 reps
75%
4
Tricep Pushdown (Cable)
4
10-12 reps
40%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1-3 reps
RPE 8-9
2
Bench Press (Paused)
3
2-3 reps
90%
3
Bench Press (Close Grip)
3
5-8 reps
75%
4
Tricep Pushdown (Cable)
4
10-12 reps
40%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1-3 reps
RPE 9-10
2
Bench Press (Paused)
3
2-3 reps
90%
3
Bench Press (Close Grip)
3
5-8 reps
75%
4
Tricep Pushdown (Cable)
4
10-12 reps
40%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1-3 reps
RPE 10
2
Bench Press (Paused)
3
2-3 reps
90%
3
Bench Press (Close Grip)
3
5-8 reps
75%
4
Tricep Pushdown (Cable)
4
10-12 reps
40%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
70%
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
4
Tricep Pushdown (Cable)
4
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
70%
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
4
Tricep Pushdown (Cable)
4
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
70%
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
4
Tricep Pushdown (Cable)
4
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
70%
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 8-9.5
3
Dip (Bodyweight)
4
AMRAP
RPE 10
4
Tricep Pushdown (Cable)
4
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
4
2-3 reps
RPE 8
2
Bench Press (Close Grip)
3
3-5 reps
90%
3
Chest Press (Machine)
3
8-12 reps
RPE 9-10
4
Lateral Raise (Dumbbell)
5
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
4
2-3 reps
RPE 8-9
2
Bench Press (Close Grip)
3
3-5 reps
90%
3
Chest Press (Machine)
3
8-12 reps
RPE 9-10
4
Lateral Raise (Dumbbell)
5
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
4
2-3 reps
RPE 9
2
Bench Press (Close Grip)
3
3-5 reps
90%
3
Chest Press (Machine)
3
8-12 reps
RPE 9-10
4
Lateral Raise (Dumbbell)
5
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
4
2-3 reps
RPE 10
2
Bench Press (Close Grip)
3
3-5 reps
90%
3
Chest Press (Machine)
3
8-12 reps
RPE 9-10
4
Lateral Raise (Dumbbell)
5
20 reps
RPE 10
Week 1
1 / 4 Weeks
Day 2
1
Bench Press (Barbell)
8 Sets
3 Reps
70%
2
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
@8-9.5
3
Dip (Bodyweight)
4 Sets
AMRAP
@10
4
Tricep Pushdown (Cable)
4 Sets
12-15 Reps
@9
Day 3
1
Sling Shot Bench Press (Barbell)
4 Sets
2-3 Reps
@8
2
Bench Press (Close Grip)
3 Sets
3-5 Reps
90%
3
Chest Press (Machine)
3 Sets
8-12 Reps
@9-10
4
Lateral Raise (Dumbbell)
5 Sets
20 Reps
@10
Day 1
1
Bench Press (Barbell)
5 Sets
1-3 Reps
@8-9
2
Bench Press (Paused)
3 Sets
2-3 Reps
90%
3
Bench Press (Close Grip)
3 Sets
5-8 Reps
75%
4
Tricep Pushdown (Cable)
4 Sets
10-12 Reps
40%