PR

by Ayoub Slisli

Program Description

Bench

Program Overview

Level
Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
9 weeks
Time Per Workout
110 minutes
Created
Mar 03, 2024 03:51
Last Edited
Jun 18, 2025 08:35

Summary

Unlock your strength potential with the PR program, a focused 9-week training plan designed for serious lifters. Committing just three days a week, you'll dive deep into the bench press and its variations, honing your technique while progressively increasing your intensity. Each session is crafted to maximize muscle engagement, targeting your chest, triceps, and front delts for balanced development. Get ready to push your limits and achieve personal records like never before!

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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

WEEK 9

Day 1

Bench Press (Barbell)

1 reps

3 reps

87%

82%

Day 1

Bench Press (Barbell)

1 reps

3 reps

90%

85%

Day 1

Bench Press (Barbell)

1 reps

2 reps

92%

87%

Day 1

Bench Press (Barbell)

1 reps

2 reps

95%

90%

Day 1

Bench Press (Barbell)

3 reps

85%

Day 1

Bench Press (Barbell)

1 reps

2 reps

95%

90%

Day 1

Bench Press (Barbell)

1 reps

97%

95%

Day 1

Bench Press (Barbell)

1 reps

2 reps

97%

95%

Day 1

Bench Press (Barbell)

4 reps

75%

Day 2

Bench Press (Close Grip)

8 reps

RPE 6

Day 2

Bench Press (Paused)

8 reps

RPE 6

Day 2

Bench Press (Close Grip)

8 reps

RPE 6

Day 2

Bench Press (Paused)

8 reps

RPE 6

Day 2

Bench Press (Close Grip)

8 reps

RPE 6

Day 2

Bench Press (Paused)

8 reps

RPE 6

Day 2

Bench Press (Close Grip)

8 reps

RPE 6

Day 2

Bench Press (Paused)

8 reps

RPE 6

Day 2

Bench Press (Barbell)

1 reps

92%

Day 3

Bench Press (Barbell)

6 reps

72%

Day 3

Bench Press (Barbell)

6 reps

75%

Day 3

Bench Press (Barbell)

6 reps

77%

Day 3

Bench Press (Barbell)

6 reps

80%

Day 3

Bench Press (Barbell)

6 reps

72%

Day 3

Bench Press (Barbell)

5 reps

77%

Day 3

Bench Press (Barbell)

5 reps

80%

Day 3

Bench Press (Barbell)

5 reps

82%

Day 1

Bench Press (Barbell)

1 Set

3 Sets

1 Reps

3 Reps

87%

82%

Day 2

Bench Press (Close Grip)

3 Sets

8 Reps

Day 3

Bench Press (Barbell)

4 Sets

6 Reps

72%