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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 18, 2025 11:28

Summary

Unlock your bench press potential with the **Bench Specialist** program, a focused 12-week journey designed for serious lifters. Train five days a week with a mix of barbell and machine exercises, emphasizing the bench press to build strength and muscle in your chest, triceps, and shoulders. Each session is crafted to progressively challenge you, incorporating techniques like paused reps and 1 rep max testing to ensure continuous improvement. Equip yourself with the tools for success and watch your bench press soar!
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4.8 Stars with 10, 000+ Ratings
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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