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Mazelnino's Totally Not Stolen Bench Only Program

by Mazelnino
4.0
(1 rating)

Program Description

we skippin legs lol run 2 days, day off, 3 days, day off, repeat

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 05, 2025 09:01
  • Last Edited
    Jun 18, 2025 10:50

Summary

Unleash your bench press potential with Mazelnino's Totally Not Stolen Bench Only Program! Over 12 weeks, you'll engage in a focused 5-day weekly regimen designed to enhance your bench strength and muscle hypertrophy. Each session includes a variety of bench press variations, complemented by accessory lifts targeting shoulders and arms to build a balanced upper body. Get ready to push your limits and achieve new personal bests in a supportive and structured environment!
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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)
1
1 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
2
8-10 reps
RPE 8-9
4
Incline Tricep Extension (Dumbbell)
3
10-12 reps
RPE 9-10
5
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
2
8-10 reps
RPE 8-9
4
Incline Tricep Extension (Dumbbell)
3
10-12 reps
RPE 9-10
5
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
2
8-10 reps
RPE 8-9
4
Incline Tricep Extension (Dumbbell)
3
10-12 reps
RPE 9-10
5
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
2
8-10 reps
RPE 8-9
4
Incline Tricep Extension (Dumbbell)
3
10-12 reps
RPE 9-10
5
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
2
8-10 reps
RPE 8-9
4
Incline Tricep Extension (Dumbbell)
3
10-12 reps
RPE 9-10
5
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
2
8-10 reps
RPE 8-9
4
Incline Tricep Extension (Dumbbell)
3
10-12 reps
RPE 9-10
5
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
2
8-10 reps
RPE 8-9
4
Incline Tricep Extension (Dumbbell)
3
10-12 reps
RPE 9-10
5
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
2
8-10 reps
RPE 8-9
4
Incline Tricep Extension (Dumbbell)
3
10-12 reps
RPE 9-10
5
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
2
8-10 reps
RPE 8-9
4
Incline Tricep Extension (Dumbbell)
3
10-12 reps
RPE 9-10
5
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
2
8-10 reps
RPE 8-9
4
Incline Tricep Extension (Dumbbell)
3
10-12 reps
RPE 9-10
5
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
2
8-10 reps
RPE 8-9
4
Incline Tricep Extension (Dumbbell)
3
10-12 reps
RPE 9-10
5
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
2
8-10 reps
RPE 8-9
4
Incline Tricep Extension (Dumbbell)
3
10-12 reps
RPE 9-10
5
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 5-7
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
RPE 8-9
3
Face Pull
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 5-7
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
RPE 8-9
3
Face Pull
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 5-7
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
RPE 8-9
3
Face Pull
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 5-7
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
RPE 8-9
3
Face Pull
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 5-7
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
RPE 8-9
3
Face Pull
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 5-7
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
RPE 8-9
3
Face Pull
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 5-7
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
RPE 8-9
3
Face Pull
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 5-7
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
RPE 8-9
3
Face Pull
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 5-7
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
RPE 8-9
3
Face Pull
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 5-7
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
RPE 8-9
3
Face Pull
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 5-7
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
RPE 8-9
3
Face Pull
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 5-7
2
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
RPE 8-9
3
Face Pull
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5 reps
RPE 7
2
Bench Press (Close Grip)
3
5 reps
RPE 6-7
3
Front Raise
3
10-12 reps
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5 reps
RPE 7
2
Bench Press (Close Grip)
3
5 reps
RPE 6-7
3
Front Raise
3
10-12 reps
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5 reps
RPE 7
2
Bench Press (Close Grip)
3
5 reps
RPE 6-7
3
Front Raise
3
10-12 reps
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5 reps
RPE 7
2
Bench Press (Close Grip)
3
5 reps
RPE 6-7
3
Front Raise
3
10-12 reps
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5 reps
RPE 7
2
Bench Press (Close Grip)
3
5 reps
RPE 6-7
3
Front Raise
3
10-12 reps
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5 reps
RPE 7
2
Bench Press (Close Grip)
3
5 reps
RPE 6-7
3
Front Raise
3
10-12 reps
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5 reps
RPE 7
2
Bench Press (Close Grip)
3
5 reps
RPE 6-7
3
Front Raise
3
10-12 reps
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5 reps
RPE 7
2
Bench Press (Close Grip)
3
5 reps
RPE 6-7
3
Front Raise
3
10-12 reps
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5 reps
RPE 7
2
Bench Press (Close Grip)
3
5 reps
RPE 6-7
3
Front Raise
3
10-12 reps
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5 reps
RPE 7
2
Bench Press (Close Grip)
3
5 reps
RPE 6-7
3
Front Raise
3
10-12 reps
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5 reps
RPE 7
2
Bench Press (Close Grip)
3
5 reps
RPE 6-7
3
Front Raise
3
10-12 reps
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5 reps
RPE 7
2
Bench Press (Close Grip)
3
5 reps
RPE 6-7
3
Front Raise
3
10-12 reps
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
20 reps
RPE 7-10
2
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8-10
3
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
20 reps
RPE 7-10
2
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8-10
3
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
20 reps
RPE 7-10
2
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8-10
3
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
20 reps
RPE 7-10
2
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8-10
3
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
20 reps
RPE 7-10
2
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8-10
3
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
20 reps
RPE 7-10
2
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8-10
3
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
20 reps
RPE 7-10
2
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8-10
3
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
20 reps
RPE 7-10
2
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8-10
3
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
20 reps
RPE 7-10
2
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8-10
3
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
20 reps
RPE 7-10
2
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8-10
3
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
20 reps
RPE 7-10
2
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8-10
3
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Band Pull Apart
3
20 reps
RPE 7-10
2
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8-10
3
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 8-10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Reps
@8
2
Bench Press (Barbell)
4 Sets
5 Reps
@7
3
Seated Overhead Press (Dumbbell)
2 Sets
8-10 Reps
@8-9
4
Incline Tricep Extension (Dumbbell)
3 Sets
10-12 Reps
@9-10
5
Chest Supported Row (Dumbbell)
3 Sets
8-10 Reps
@8-9
Day 2
1
Bench Press (Paused)
3 Sets
3 Reps
@5-7
2
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
8 Reps
@8-9
3
Face Pull
3 Sets
15-20 Reps
@10
Day 3
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
@8
2
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@10
3
Chest Supported Row (Dumbbell)
3 Sets
12-15 Reps
@8-10
Day 4
1
Bench Press (Close Grip)
2 Sets
5 Reps
@7
2
Bench Press (Close Grip)
3 Sets
5 Reps
@6-7
3
Front Raise
3 Sets
10-12 Reps
@10
4
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
8 Reps
@8-10
Day 5
1
Band Pull Apart
3 Sets
20 Reps
@7-10
2
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@8-10
3
Tricep Rope Push Down (Cable)
3 Sets
15-20 Reps
@8-10