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BoostcampPNG

Bench Specialist

by Jacob R.

Program Description

Program for anyone wanting to build their Bench Press total.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 13, 2025 06:28
  • Last Edited
    Jun 13, 2025 09:31
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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
10 reps
63%
2
Bench Press (Barbell)
1
1 reps
100%
3
Preacher Curl (Barbell)
3
8-12 reps
RPE 8
4
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
65%
2
Bench Press (Barbell)
1
1 reps
100%
3
Preacher Curl (Barbell)
3
8-12 reps
RPE 8
4
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Preacher Curl (Barbell)
3
8-12 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
72%
2
Preacher Curl (Barbell)
3
8-12 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
75%
2
Preacher Curl (Barbell)
3
8-12 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
77%
2
Preacher Curl (Barbell)
3
8-12 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
72%
2
Preacher Curl (Barbell)
3
8-12 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
73%
2
Preacher Curl (Barbell)
3
8-12 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
75%
2
Preacher Curl (Barbell)
3
8-12 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
77%
2
Preacher Curl (Barbell)
3
8-12 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
85%
2
Preacher Curl (Barbell)
3
8-12 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
80%
2
Preacher Curl (Barbell)
3
8-12 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
15 reps
RPE 6
2
Safety Bar Squat
8
3 reps
RPE 6
3
Walking Lunge (Dumbbell)
3
16 reps
RPE 7
4
Hanging Leg Raise
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
12 reps
RPE 6
2
Safety Bar Squat
8
3 reps
RPE 6.5
3
Walking Lunge (Dumbbell)
3
16 reps
RPE 7
4
Hanging Leg Raise
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
10 reps
RPE 6
2
Safety Bar Squat
8
3 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
16 reps
RPE 7
4
Hanging Leg Raise
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8 reps
RPE 6
2
Safety Bar Squat
8
3 reps
RPE 7.5
3
Walking Lunge (Dumbbell)
3
16 reps
RPE 7
4
Hanging Leg Raise
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
15 reps
RPE 7
2
Safety Bar Squat
6
2 reps
RPE 7
3
Deadlift (Barbell)
5
1 reps
65%
4
Leg Extension
3
15 reps
RPE 7
5
Hanging Leg Raise
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
12 reps
RPE 7
2
Safety Bar Squat
6
2 reps
RPE 7.5
3
Deadlift (Barbell)
5
1 reps
70%
4
Leg Extension
3
15 reps
RPE 7
5
Hanging Leg Raise
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
RPE 7
2
Safety Bar Squat
6
2 reps
RPE 8
3
Deadlift (Barbell)
5
1 reps
75%
4
Leg Extension
3
15 reps
RPE 7
5
Hanging Leg Raise
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
RPE 7
2
Safety Bar Squat
6
2 reps
RPE 9
3
Deadlift (Barbell)
5
1 reps
75%
4
Leg Extension
3
15 reps
RPE 7
5
Hanging Leg Raise
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
RPE 6
2
Safety Bar Squat
5
4 reps
RPE 7.5
3
Deadlift (Barbell)
6
1 reps
80%
4
Hanging Leg Raise
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
RPE 6
2
Safety Bar Squat
5
4 reps
RPE 7.5
3
Deadlift (Barbell)
6
1 reps
83%
4
Hanging Leg Raise
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
RPE 6
2
Safety Bar Squat
5
4 reps
RPE 8
3
Deadlift (Barbell)
6
1 reps
86%
4
Hanging Leg Raise
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
RPE 6
2
Safety Bar Squat
5
4 reps
RPE 8.5
3
Deadlift (Barbell)
6
1 reps
90%
4
Hanging Leg Raise
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
67%
2
Cable Crossover
3
15-20 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Front Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
70%
2
Cable Crossover
3
15-20 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Front Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
75%
2
Cable Crossover
3
15-20 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Front Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
78%
2
Cable Crossover
3
15-20 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Front Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2
Cable Crossover
3
15-20 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Front Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
82%
2
Cable Crossover
3
15-20 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Front Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
80%
2
Cable Crossover
3
15-20 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Front Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
82%
2
Cable Crossover
3
15-20 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Front Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
85%
2
Cable Crossover
3
15-20 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Front Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
87%
2
Cable Crossover
3
15-20 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Front Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
87%
2
Cable Crossover
3
15-20 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Front Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
75%
2
Cable Crossover
3
15-20 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Front Raise
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
4
8-12 reps
RPE 8
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
3
Face Pull
3
20 reps
RPE 8
4
Shrug (Barbell)
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
4
8-12 reps
RPE 8
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
3
Face Pull
3
20 reps
RPE 8
4
Shrug (Barbell)
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
4
8-12 reps
RPE 8
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
3
Face Pull
3
20 reps
RPE 8
4
Shrug (Barbell)
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
4
8-12 reps
RPE 8
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
3
Face Pull
3
20 reps
RPE 8
4
Shrug (Barbell)
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
RPE 8
2
Seated Row (Cable)
4
8-12 reps
RPE 8
3
Face Pull
3
20 reps
RPE 8
4
Shrug (Barbell)
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
RPE 8
2
Seated Row (Cable)
4
8-12 reps
RPE 8
3
Face Pull
3
20 reps
RPE 8
4
Shrug (Barbell)
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
RPE 8
2
Seated Row (Cable)
4
8-12 reps
RPE 8
3
Face Pull
3
20 reps
RPE 8
4
Shrug (Barbell)
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
RPE 8
2
Seated Row (Cable)
4
8-12 reps
RPE 8
3
Face Pull
3
20 reps
RPE 8
4
Shrug (Barbell)
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
4
8-12 reps
RPE 8
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
3
Face Pull
3
20 reps
RPE 8
4
Shrug (Barbell)
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
4
8-12 reps
RPE 8
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
3
Face Pull
3
20 reps
RPE 8
4
Shrug (Barbell)
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
4
8-12 reps
RPE 8
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
3
Face Pull
3
20 reps
RPE 8
4
Shrug (Barbell)
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
4
8-12 reps
RPE 8
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
3
Face Pull
3
20 reps
RPE 8
4
Shrug (Barbell)
4
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
78%
2
Dip (Weighted)
4
8-12 reps
RPE 7
3
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
4
Reverse Grip Cable Tricep Extension
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2 reps
80%
2
Rolling Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
4
Reverse Grip Cable Tricep Extension
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
82%
2
Rolling Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
4
Reverse Grip Cable Tricep Extension
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
83%
2
Bench Press (Close Grip)
3
3 reps
75%
3
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
4
Reverse Grip Cable Tricep Extension
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
83%
2
Bench Press (Close Grip)
3
3 reps
80%
3
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
4
Reverse Grip Cable Tricep Extension
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
85%
2
Bench Press (Close Grip)
3
3 reps
80%
3
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
4
Reverse Grip Cable Tricep Extension
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
90%
2
Bench Press (Barbell)
4
4 reps
75%
3
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
4
Reverse Grip Cable Tricep Extension
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1 reps
90%
2
Bench Press (Barbell)
4
4 reps
75%
3
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
4
Reverse Grip Cable Tricep Extension
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
90%
2
Bench Press (Barbell)
2
2 reps
80%
3
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
4
Reverse Grip Cable Tricep Extension
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
90%
2
Bench Press (Barbell)
2
6 reps
70%
3
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
4
Reverse Grip Cable Tricep Extension
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
90%
2
Bench Press (Barbell)
2
6 reps
70%
3
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
4
Reverse Grip Cable Tricep Extension
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
2
Bench Press (Barbell)
3
3 reps
70%
3
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
4
Reverse Grip Cable Tricep Extension
3
15-20 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
63%
2
Bench Press (Barbell)
1 Set
1 Reps
100%
3
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@8
4
Reverse Bicep Curl (EZ Bar)
3 Sets
15-20 Reps
@8
Day 2
1
Lying Leg Curl
4 Sets
15 Reps
@6
2
Safety Bar Squat
8 Sets
3 Reps
@6
3
Walking Lunge (Dumbbell)
3 Sets
16 Reps
@7
4
Hanging Leg Raise
3 Sets
@10
Day 3
1
Bench Press (Barbell)
4 Sets
4 Reps
67%
2
Cable Crossover
3 Sets
15-20 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
4
Front Raise
3 Sets
12-15 Reps
@8
Day 4
1
High Row
4 Sets
8-12 Reps
@8
2
Chest Supported Row (Machine)
4 Sets
8-12 Reps
@8
3
Face Pull
3 Sets
20 Reps
@8
4
Shrug (Barbell)
4 Sets
8-12 Reps
@8
Day 5
1
Bench Press (Barbell)
5 Sets
3 Reps
78%
2
Dip (Weighted)
4 Sets
8-12 Reps
@7
3
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@8
4
Reverse Grip Cable Tricep Extension
3 Sets
15-20 Reps
@8