STRENGTH · INTERMEDIATE · FULL GYM · 3 DAYS/WEEK
8-Week Bench PR workout program
8-week bench-press PR program. Three sessions a week centered on bench work with squat and row supporting. Linear progression with deload. Who this is for: lifters chasing a bench PR.
24-week block · sessions repeat each week
The workouts
Day 1 — Bench Main
- Bench Press (Barbell)4 × 5
- Bench Press - Close Grip (Barbell)3 × 6
- Triceps Dip (Weighted)3 × 8
- Lateral Raise (Dumbbell)3 × 12
Day 2 — Squat Support
- Squat (Barbell)4 × 6
- Romanian Deadlift (Barbell)3 × 8
- Leg Press (Machine)3 × 10
- Calf Press (Machine)3 × 15
Day 3 — Row Support
- Bent Over Row (Barbell)4 × 6
- Pull Up (Weighted)4 × 5
- Overhead Press (Barbell)3 × 6
- Face Pull3 × 15
Weights are blank on purpose: Repto suggests your next weight from what you lifted last time. Rest times and sets are editable in the app.
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