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SBS 3 day advanced bench press

by Casey S.
40 athletes joined

Program Description

Strength in the bench press.

Program Overview

  • Level
    Advanced
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 06, 2024 12:30
  • Last Edited
    Jun 18, 2025 11:07

Summary

Elevate your bench press game with the SBS 3 Day Advanced Bench Press program! Over the course of 4 weeks, you’ll engage in a focused training regimen designed for serious lifters, hitting the bench three times a week. This program emphasizes barbell bench presses and close-grip variations, ensuring you maximize strength gains while targeting your chest, triceps, and front delts. Perfect for those with a garage gym setup, get ready to push your limits and achieve impressive results!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Close Grip)
2
8 reps
60%
3
Bench Press (Close Grip)
1
AMRAP
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2
Bench Press (Barbell)
3
6 reps
75%
3
Bench Press (Close Grip)
2
6 reps
65%
4
Bench Press (Close Grip)
1
AMRAP
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
85%
2
Bench Press (Barbell)
3
8 reps
70%
3
Bench Press (Close Grip)
2
4 reps
70%
4
Bench Press (Close Grip)
1
AMRAP
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
2 reps
5 reps
80%
70%
2
Bench Press (Close Grip)
3
3 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2
1
1
1
1
8 reps
6 reps
4 reps
3 reps
1 reps
4 reps
6 reps
8 reps
10 reps
50%
60%
70%
80%
85%
80%
70%
60%
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
2
1
1
1
1
8 reps
6 reps
5 reps
4 reps
3 reps
2 reps
4 reps
7 reps
10 reps
12 reps
50%
60%
70%
75%
80%
85%
80%
70%
60%
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
2
2
8 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
50%
60%
70%
75%
80%
85%
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
2
1
1
1
5 reps
4 reps
3 reps
3 reps
2 reps
4 reps
6 reps
8 reps
50%
60%
70%
75%
80%
70%
60%
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
85%
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Bench Press (Close Grip)
2 Sets
8 Reps
60%
3
Bench Press (Close Grip)
1 Set
AMRAP
60%
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
2 Sets
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
3 Reps
1 Reps
4 Reps
6 Reps
8 Reps
10 Reps
50%
60%
70%
80%
85%
80%
70%
60%
50%
Day 3
1
Bench Press (Barbell)
2 Sets
3 Reps
80%