Program Description
Feeling stuck in "bench press jail" and can't seem to break past your current limits? This bench program is here to help intermediate/ novice lifters like you finally make some real progress. Hitting a plateau can be incredibly frustrating, but this program is designed to tackle the specific challenges that are holding you back. It offers a structured plan that focuses on refining your technique, building balanced muscle strength, and following a strategic progression path. With the right approach, you’ll see noticeable improvements in your bench press performance. The program includes detailed workout plans to optimize your training routine. By fine-tuning your form, adding the right accessory exercises, and focusing on effective recovery strategies, you’ll have a clear path to breaking out of bench press jail and hitting new personal records. This program is all about getting you back on track and lifting stronger than ever.
Program Overview
- LevelNovice, Intermediate
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedJun 29, 2024 09:47
- Last EditedFeb 12, 2025 09:43
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 reps
76%
2
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
3
Seated Row (Cable)
4
8 reps
RPE 10
4
Lat Pulldown
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
76%
2
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
3
Seated Row (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Lat Pulldown
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
76%
2
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
3
Seated Row (Cable)
4
8 reps
RPE 10
4
Lat Pulldown
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
76%
2
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
3
Seated Row (Cable)
4
8 reps
RPE 10
4
Lat Pulldown
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
76%
2
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
3
Seated Row (Cable)
4
8 reps
RPE 10
4
Lat Pulldown
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
73%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6
3
Seated Row (Cable)
3
8 reps
RPE 6
4
Lat Pulldown
2
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
78%
2
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
3
Seated Row (Cable)
4
8 reps
RPE 10
4
Lat Pulldown
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
78%
2
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
3
Seated Row (Cable)
4
8 reps
RPE 10
4
Lat Pulldown
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
73%
2
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
3
Seated Row (Cable)
4
8 reps
RPE 10
4
Lat Pulldown
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
78%
2
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
3
Seated Row (Cable)
4
8 reps
RPE 10
4
Lat Pulldown
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
78%
2
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
3
Seated Row (Cable)
4
8 reps
RPE 10
4
Lat Pulldown
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
75%
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 6
3
Seated Row (Cable)
3
7 reps
RPE 6
4
Lat Pulldown
2
7 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
83%
2
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
3
Bicep Curl (Machine)
1
3
8 reps
8 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
83%
2
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
3
Bicep Curl (Machine)
1
3
8 reps
8 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
2
2 reps
87%
3
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Bicep Curl (Machine)
1
3
8 reps
8 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
2
2 reps
90%
3
Tricep Rope Push Down (Cable)
1
3
9 reps
9 reps
RPE 10
RPE 8
4
Bicep Curl (Machine)
1
3
9 reps
9 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
2
3 reps
87%
3
Tricep Rope Push Down (Cable)
1
3
9 reps
9 reps
RPE 10
RPE 8
4
Bicep Curl (Machine)
1
3
9 reps
9 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
79%
2
Tricep Rope Push Down (Cable)
3
8 reps
RPE 6
3
Bicep Curl (Machine)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
90%
2
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
3
Bicep Curl (Machine)
1
3
8 reps
8 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
87%
2
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
3
Bicep Curl (Machine)
1
3
8 reps
8 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
2
3 reps
87%
3
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Bicep Curl (Machine)
1
3
8 reps
8 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
2
2 reps
90%
3
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Bicep Curl (Machine)
1
3
8 reps
8 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
2
2 reps
90%
3
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Bicep Curl (Machine)
1
3
8 reps
8 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
79%
2
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
3
Bicep Curl (Machine)
1
3
8 reps
8 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
76%
2
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
3
Shoulder Press (Machine)
1
2
8 reps
8 reps
RPE 10
RPE 8
4
Seated Row (Cable)
4
8 reps
RPE 10
5
Lat Pulldown
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
76%
2
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
3
Shoulder Press (Machine)
1
2
8 reps
8 reps
RPE 10
RPE 8
4
Seated Row (Cable)
4
8 reps
RPE 10
5
Lat Pulldown
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
76%
2
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
3
Shoulder Press (Machine)
1
2
8 reps
8 reps
RPE 10
RPE 8
4
Seated Row (Cable)
4
8 reps
RPE 10
5
Lat Pulldown
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
3 reps
78%
3
Bench Press (Barbell)
2
3 reps
76%
4
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Shoulder Press (Machine)
1
2
8 reps
8 reps
RPE 10
RPE 8
6
Seated Row (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
4 reps
78%
3
Bench Press (Barbell)
3
3 reps
76%
4
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
5
Shoulder Press (Machine)
1
2
8 reps
8 reps
RPE 10
RPE 8
6
Seated Row (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
7
Lat Pulldown
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6
3
Shoulder Press (Machine)
2
8 reps
RPE 6
4
Seated Row (Cable)
2
8 reps
RPE 6
5
Lat Pulldown
2
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
73%
2
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
3
Shoulder Press (Machine)
1
2
8 reps
8 reps
RPE 10
RPE 8
4
Seated Row (Cable)
4
8 reps
RPE 10
5
Lat Pulldown
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
4 reps
81%
3
Bench Press (Barbell)
3
4 reps
79%
4
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
5
Shoulder Press (Machine)
1
2
8 reps
8 reps
RPE 10
RPE 8
6
Seated Row (Cable)
4
8 reps
RPE 10
7
Lat Pulldown
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
76%
2
Bench Press (Barbell)
3
6 reps
73%
3
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Shoulder Press (Machine)
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Seated Row (Cable)
4
8 reps
RPE 10
6
Lat Pulldown
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
81%
2
Bench Press (Barbell)
3
3 reps
79%
3
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
4
Shoulder Press (Machine)
1
2
8 reps
8 reps
RPE 10
RPE 8
5
Seated Row (Cable)
4
8 reps
RPE 10
6
Lat Pulldown
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
3 reps
83%
3
Bench Press (Barbell)
3
3 reps
81%
4
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
5
Shoulder Press (Machine)
1
2
8 reps
8 reps
RPE 10
RPE 8
6
Seated Row (Cable)
4
8 reps
RPE 10
7
Lat Pulldown
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
77%
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 6
3
Shoulder Press (Machine)
2
6 reps
RPE 6
4
Seated Row (Cable)
3
6 reps
RPE 6
5
Lat Pulldown
2
6 reps
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
6 Reps
76%
2
Incline Bench Press (Dumbbell)1 Set
3 Sets
8 Reps
8 Reps
@10
@8
3
Seated Row (Cable)4 Sets
8 Reps
@10
4
Lat Pulldown3 Sets
8 Reps
@10
Day 3
1
Bench Press (Barbell)3 Sets
4 Reps
76%
2
Incline Bench Press (Dumbbell)1 Set
3 Sets
8 Reps
8 Reps
@10
@8
3
Shoulder Press (Machine)1 Set
2 Sets
8 Reps
8 Reps
@10
@8
4
Seated Row (Cable)4 Sets
8 Reps
@10
5
Lat Pulldown4 Sets
8 Reps
@10
Day 2
1
Bench Press (Barbell)3 Sets
3 Reps
83%
2
Tricep Rope Push Down (Cable)1 Set
3 Sets
8 Reps
8 Reps
@10
@8
3
Bicep Curl (Machine)1 Set
3 Sets
8 Reps
8 Reps
@10
@8