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Block Periodization - AR: Bench Phase 2

by Ryan deBrigard
4 athletes joined

Program Description

Building strength by moving through higher rep ranges to lower, through autoregulation. Reverse Rep Ranges for main lifts - start with a weight that you can hit the max reps across. Increase weight until you can't hit the minimum reps for any one set. Then move on to the next phase. The phases are all their own separate programs in the app so that you can progress on them individually.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 20, 2024 09:38
  • Last Edited
    Jun 18, 2025 10:34

Summary

Elevate your bench press game with the **Block Periodization - AR: Bench Phase 2** program, a focused 12-week journey designed for serious lifters. Committing just one day a week, you'll engage in a structured routine that emphasizes barbell bench pressing, wide grip variations, and overhead pressing, all while progressively challenging your strength. Each session is meticulously crafted to enhance your chest and shoulder muscles, ensuring you make measurable gains. Get ready to push your limits and achieve new personal records!
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6-8
2
Bench Press (Wide Grip)
3
6-8 reps
RPE 6-8
3
Overhead Press (Barbell)
3
3-8 reps
RPE 6-8
4
Face Pull
3
10-15 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6-8
2
Bench Press (Wide Grip)
3
6-8 reps
RPE 6-8
3
Overhead Press (Barbell)
3
3-8 reps
RPE 6-8
4
Face Pull
3
10-15 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6-8
2
Bench Press (Wide Grip)
3
6-8 reps
RPE 6-8
3
Overhead Press (Barbell)
3
3-8 reps
RPE 6-8
4
Face Pull
3
10-15 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6-8
2
Bench Press (Wide Grip)
3
6-8 reps
RPE 6-8
3
Overhead Press (Barbell)
3
3-8 reps
RPE 6-8
4
Face Pull
3
10-15 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6-8
2
Bench Press (Wide Grip)
3
6-8 reps
RPE 6-8
3
Overhead Press (Barbell)
3
3-8 reps
RPE 6-8
4
Face Pull
3
10-15 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6-8
2
Bench Press (Wide Grip)
3
6-8 reps
RPE 6-8
3
Overhead Press (Barbell)
3
3-8 reps
RPE 6-8
4
Face Pull
3
10-15 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6-8
2
Bench Press (Wide Grip)
3
6-8 reps
RPE 6-8
3
Overhead Press (Barbell)
3
3-8 reps
RPE 6-8
4
Face Pull
3
10-15 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6-8
2
Bench Press (Wide Grip)
3
6-8 reps
RPE 6-8
3
Overhead Press (Barbell)
3
3-8 reps
RPE 6-8
4
Face Pull
3
10-15 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6-8
2
Bench Press (Wide Grip)
3
6-8 reps
RPE 6-8
3
Overhead Press (Barbell)
3
3-8 reps
RPE 6-8
4
Face Pull
3
10-15 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6-8
2
Bench Press (Wide Grip)
3
6-8 reps
RPE 6-8
3
Overhead Press (Barbell)
3
3-8 reps
RPE 6-8
4
Face Pull
3
10-15 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6-8
2
Bench Press (Wide Grip)
3
6-8 reps
RPE 6-8
3
Overhead Press (Barbell)
3
3-8 reps
RPE 6-8
4
Face Pull
3
10-15 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6-8
2
Bench Press (Wide Grip)
3
6-8 reps
RPE 6-8
3
Overhead Press (Barbell)
3
3-8 reps
RPE 6-8
4
Face Pull
3
10-15 reps
RPE 6-8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6-8 Reps
@6-8
2
Bench Press (Wide Grip)
3 Sets
6-8 Reps
@6-8
3
Overhead Press (Barbell)
3 Sets
3-8 Reps
@6-8
4
Face Pull
3 Sets
10-15 Reps
@6-8