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Powerlifting (Bench Focused)

by Wesley S.

Program Description

Unlock your strength with this 4-week Powerlifting program, specifically designed to enhance your bench press performance. Committing to six days a week, you'll engage in targeted workouts that emphasize technique, volume, and progressive overload. Each session is crafted to build muscle and boost your confidence under the bar, ensuring you hit new personal records. Elevate your training and experience the gains that come from focused effort and dedication!

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 30, 2025 01:11
  • Last Edited
    Aug 30, 2025 01:25
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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)
1
3
1 reps
3 reps
95%
85%
2
Long Pause Bench Press
2
3 reps
75%
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
95%
85%
2
Long Pause Bench Press
2
3 reps
75%
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
95%
85%
2
Long Pause Bench Press
2
3 reps
75%
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
95%
85%
2
Long Pause Bench Press
2
3 reps
75%
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2
1 reps
3 reps
3 reps
95%
85%
75%
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Seated Close-Grip Rows
3
8-10 reps
RPE 8
4
Bayesian Curl
3
8-10 reps
RPE 8
5
Face Pull
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2
1 reps
3 reps
3 reps
95%
85%
75%
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Seated Close-Grip Rows
3
8-10 reps
RPE 8
4
Bayesian Curl
3
8-10 reps
RPE 8
5
Face Pull
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2
1 reps
3 reps
3 reps
95%
85%
75%
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Seated Close-Grip Rows
3
8-10 reps
RPE 8
4
Bayesian Curl
3
8-10 reps
RPE 8
5
Face Pull
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2
1 reps
3 reps
3 reps
95%
85%
75%
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Seated Close-Grip Rows
3
8-10 reps
RPE 8
4
Bayesian Curl
3
8-10 reps
RPE 8
5
Face Pull
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
5-7 reps
RPE 8
2
Squat (Barbell)
4
5-7 reps
70%
3
Incline Chest Press (Machine)
3
8-10 reps
RPE 8
4
Leg Extension
3
8-10 reps
RPE 8
5
Seated Hamstring Curl
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
5-7 reps
RPE 8
2
Squat (Barbell)
4
5-7 reps
70%
3
Incline Chest Press (Machine)
3
8-10 reps
RPE 8
4
Leg Extension
3
8-10 reps
RPE 8
5
Seated Hamstring Curl
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
5-7 reps
RPE 8
2
Squat (Barbell)
4
5-7 reps
70%
3
Incline Chest Press (Machine)
3
8-10 reps
RPE 8
4
Leg Extension
3
8-10 reps
RPE 8
5
Seated Hamstring Curl
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
5-7 reps
RPE 8
2
Squat (Barbell)
4
5-7 reps
70%
3
Incline Chest Press (Machine)
3
8-10 reps
RPE 8
4
Leg Extension
3
8-10 reps
RPE 8
5
Seated Hamstring Curl
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
70%
2
Deadlift with Chains
2
3 reps
70%
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 8
5
Cable Lat Pulls Single Arm
3
8-10 reps
RPE 8
6
Rear Delt Fly (Machine)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
70%
2
Deadlift with Chains
2
3 reps
70%
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 8
5
Cable Lat Pulls Single Arm
3
8-10 reps
RPE 8
6
Rear Delt Fly (Machine)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
70%
2
Deadlift with Chains
2
3 reps
70%
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 8
5
Cable Lat Pulls Single Arm
3
8-10 reps
RPE 8
6
Rear Delt Fly (Machine)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
70%
2
Deadlift with Chains
2
3 reps
70%
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 8
5
Cable Lat Pulls Single Arm
3
8-10 reps
RPE 8
6
Rear Delt Fly (Machine)
3
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
70%
2
Bench Press (Close Grip)
3
8-10 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 8
4
Lateral Raise (Cable)
3
8-10 reps
RPE 8
5
Lower Chest Cable Flies
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
70%
2
Bench Press (Close Grip)
3
8-10 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 8
4
Lateral Raise (Cable)
3
8-10 reps
RPE 8
5
Lower Chest Cable Flies
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
70%
2
Bench Press (Close Grip)
3
8-10 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 8
4
Lateral Raise (Cable)
3
8-10 reps
RPE 8
5
Lower Chest Cable Flies
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
70%
2
Bench Press (Close Grip)
3
8-10 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 8
4
Lateral Raise (Cable)
3
8-10 reps
RPE 8
5
Lower Chest Cable Flies
3
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
95%
85%
2
Squat (Paused)
2
3 reps
75%
3
Pendulum Squat
3
8-10 reps
RPE 8
4
Hip Adductor (Machine)
3
8-10 reps
RPE 8
5
Hip Abductor (Machine)
3
8-10 reps
RPE 8
6
Lying Cable Leg Curl
3
8-10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
95%
85%
2
Squat (Paused)
2
3 reps
75%
3
Pendulum Squat
3
8-10 reps
RPE 8
4
Hip Adductor (Machine)
3
8-10 reps
RPE 8
5
Hip Abductor (Machine)
3
8-10 reps
RPE 8
6
Lying Cable Leg Curl
3
8-10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
95%
85%
2
Squat (Paused)
2
3 reps
75%
3
Pendulum Squat
3
8-10 reps
RPE 8
4
Hip Adductor (Machine)
3
8-10 reps
RPE 8
5
Hip Abductor (Machine)
3
8-10 reps
RPE 8
6
Lying Cable Leg Curl
3
8-10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
95%
85%
2
Squat (Paused)
2
3 reps
75%
3
Pendulum Squat
3
8-10 reps
RPE 8
4
Hip Adductor (Machine)
3
8-10 reps
RPE 8
5
Hip Abductor (Machine)
3
8-10 reps
RPE 8
6
Lying Cable Leg Curl
3
8-10 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
1 Reps
3 Reps
95%
85%
2
Long Pause Bench Press
2 Sets
3 Reps
75%
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
5
Skull Crusher (Dumbbell)
3 Sets
8-10 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
2 Sets
1 Reps
3 Reps
3 Reps
95%
85%
75%
2
Lat Pulldown
3 Sets
8-10 Reps
@8
3
Seated Close-Grip Rows
3 Sets
8-10 Reps
@8
4
Bayesian Curl
3 Sets
8-10 Reps
@8
5
Face Pull
3 Sets
10-12 Reps
@8
Day 3
1
Larsen Press (Barbell)
4 Sets
5-7 Reps
@8
2
Squat (Barbell)
4 Sets
5-7 Reps
70%
3
Incline Chest Press (Machine)
3 Sets
8-10 Reps
@8
4
Leg Extension
3 Sets
8-10 Reps
@8
5
Seated Hamstring Curl
3 Sets
8-10 Reps
@8
Day 4
1
Deadlift (Barbell)
3 Sets
6 Reps
70%
2
Deadlift with Chains
2 Sets
3 Reps
70%
3
Seated Row (Cable)
3 Sets
8-10 Reps
@8
4
Preacher Curl (EZ Bar)
3 Sets
8-10 Reps
@8
5
Cable Lat Pulls Single Arm
3 Sets
8-10 Reps
@8
6
Rear Delt Fly (Machine)
3 Sets
8-10 Reps
@8
Day 5
1
Bench Press (Barbell)
3 Sets
3-5 Reps
70%
2
Bench Press (Close Grip)
3 Sets
8-10 Reps
@8
3
Tricep Rope Push Down (Cable)
3 Sets
8-10 Reps
@8
4
Lateral Raise (Cable)
3 Sets
8-10 Reps
@8
5
Lower Chest Cable Flies
3 Sets
12-15 Reps
@8
Day 6
1
Squat (Barbell)
1 Set
3 Sets
1 Reps
3 Reps
95%
85%
2
Squat (Paused)
2 Sets
3 Reps
75%
3
Pendulum Squat
3 Sets
8-10 Reps
@8
4
Hip Adductor (Machine)
3 Sets
8-10 Reps
@8
5
Hip Abductor (Machine)
3 Sets
8-10 Reps
@8
6
Lying Cable Leg Curl
3 Sets
8-10 Reps
@8