Powerlifting (Bench Focused)
Program for lifters trying to increase their bench
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 1 rep | 95% |
| 3 | 3 reps | 85% | ||
| 2 | Bench With Chains | 2 | 5 reps | @8 |
| 3 | Seated Shoulder Press (Dumbbell) | 3 | 8–10 reps | @8 |
| 4 | Incline Bench Press (Dumbbell) | 3 | 8–10 reps | @8 |
| 5 | Skull Crusher (Dumbbell) | 3 | 8–10 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 1 rep | 95% |
| 2 | 3 reps | 85% | ||
| 2 | 3 reps | 75% | ||
| 2 | Lat Pulldown | 3 | 8–10 reps | @8 |
| 3 | Seated Close-Grip Rows | 3 | 8–10 reps | @8 |
| 4 | Bayesian Curl | 3 | 8–10 reps | @8 |
| 5 | Face Pull | 3 | 10–12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Larsen Press (Barbell) | 4 | 5–7 reps | @8 |
| 2 | Squat (Barbell) | 4 | 5–7 reps | 70% |
| 3 | Incline Chest Press (Machine) | 3 | 8–10 reps | @8 |
| 4 | Leg Extension | 3 | 8–10 reps | @8 |
| 5 | Seated Hamstring Curl | 3 | 8–10 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 6 reps | 70% |
| 2 | Deadlift (Deficit) | 2 | 3 reps | @8 |
| 3 | Seated Row (Cable) | 3 | 8–10 reps | @8 |
| 4 | Preacher Curl (EZ Bar) | 3 | 8–10 reps | @8 |
| 5 | Cable Lat Pulls Single Arm | 3 | 8–10 reps | @8 |
| 6 | Rear Delt Fly (Machine) | 3 | 8–10 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 3–5 reps | 70% |
| 2 | Bench Press (Close Grip) | 3 | 8–10 reps | @8 |
| 3 | Tricep Rope Push Down (Cable) | 3 | 8–10 reps | @8 |
| 4 | Lateral Raise (Cable) | 3 | 8–10 reps | @8 |
| 5 | Lower Chest Cable Flies | 3 | 12–15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 1 rep | 95% |
| 3 | 3 reps | 85% | ||
| 2 | Squat (Paused) | 2 | 3 reps | @8 |
| 3 | Pendulum Squat | 3 | 8–10 reps | @8 |
| 4 | Hip Adductor (Machine) | 3 | 8–10 reps | @8 |
| 5 | Hip Abductor (Machine) | 3 | 8–10 reps | @8 |
| 6 | Lying Cable Leg Curl | 3 | 8–10 reps | @8 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Powerlifting (Bench Focused) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Powerlifting (Bench Focused) is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Powerlifting (Bench Focused) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
