Original starter · 8 weeks

8-Week Bench Press Builder

Raise your bench press with heavy, paused and volume sessions while legs hold steady.

8weeks

4days a week

32sessions

392working sets

Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.

How the block progresses

Measured from the prescriptions below, week 1 against week 8.

Measure	Week 1	Week 8	Change
Working sets	49	31	−37%
Total reps	384	209	−46%
Reps per set	7.8	6.7	−14%
Average RPE	7.2	5.7	−21%

Week 1

HEAVY BENCH - MON

Exercise	Sets × reps	Effort / load	Rest
Bench Press	5 × 6	70%	03:30
Pendlay Row	3 × 8-10	RPE 7	02:00
Incline Dumbbell Press	3 × 8-10	RPE 7	02:00
Cable Triceps Pushdown	2 × 10-15	RPE 7.5	01:15

LOWER - TUE

Exercise	Sets × reps	Effort / load	Rest
Back Squat	4 × 8	62%	02:30
Romanian Deadlift	3 × 8-10	RPE 7	02:00
Dumbbell Walking Lunge	2 × 10-15	RPE 7.5	01:15
Cable Crunch	2 × 8-12	RPE 7	01:00

BENCH VARIATION - THU

Exercise	Sets × reps	Effort / load	Rest
Larsen Press	3 × 5-6	RPE 7	02:30
Close-Grip Bench Press	3 × 8-10	RPE 7	02:00
Chest-Supported Dumbbell Row	3 × 8-10	RPE 7	02:00
Dumbbell Lateral Raise	2 × 10-15	RPE 7.5	01:15
Face Pull	2 × 10-15	RPE 7.5	01:15

VOLUME BENCH - SAT

Exercise	Sets × reps	Effort / load	Rest
Bench Press	4 × 8	62%	02:30
Deadlift	3 × 5	65%	03:30
Lat Pulldown	3 × 8-10	RPE 7	02:00
Overhead Cable Triceps Extension	2 × 10-15	RPE 7.5	01:15

Week 2

HEAVY BENCH - MON

Exercise	Sets × reps	Effort / load	Rest
Bench Press	5 × 5	74%	03:30
Pendlay Row	3 × 8-10	RPE 7.5	02:00
Incline Dumbbell Press	3 × 8-10	RPE 7.5	02:00
Cable Triceps Pushdown	2 × 10-15	RPE 8	01:15

LOWER - TUE

Exercise	Sets × reps	Effort / load	Rest
Back Squat	4 × 8	65%	02:30
Romanian Deadlift	3 × 8-10	RPE 7.5	02:00
Dumbbell Walking Lunge	2 × 10-15	RPE 8	01:15
Cable Crunch	2 × 8-12	RPE 7.5	01:00

BENCH VARIATION - THU

Exercise	Sets × reps	Effort / load	Rest
Larsen Press	3 × 5-6	RPE 7.5	02:30
Close-Grip Bench Press	3 × 8-10	RPE 7.5	02:00
Chest-Supported Dumbbell Row	3 × 8-10	RPE 7.5	02:00
Dumbbell Lateral Raise	2 × 10-15	RPE 8	01:15
Face Pull	2 × 10-15	RPE 8	01:15

VOLUME BENCH - SAT

Exercise	Sets × reps	Effort / load	Rest
Bench Press	4 × 8	65%	02:30
Deadlift	3 × 5	68%	03:30
Lat Pulldown	3 × 8-10	RPE 7.5	02:00
Overhead Cable Triceps Extension	2 × 10-15	RPE 8	01:15

Week 3

HEAVY BENCH - MON

Exercise	Sets × reps	Effort / load	Rest
Bench Press	5 × 4	78%	03:30
Pendlay Row	3 × 8-10	RPE 8	02:00
Incline Dumbbell Press	3 × 8-10	RPE 8	02:00
Cable Triceps Pushdown	3 × 10-15	RPE 8.5	01:15

LOWER - TUE

Exercise	Sets × reps	Effort / load	Rest
Back Squat	4 × 7	68%	02:30
Romanian Deadlift	3 × 8-10	RPE 8	02:00
Dumbbell Walking Lunge	3 × 10-15	RPE 8.5	01:15
Cable Crunch	3 × 8-12	RPE 7.5	01:00

BENCH VARIATION - THU

Exercise	Sets × reps	Effort / load	Rest
Larsen Press	4 × 5-6	RPE 8	02:30
Close-Grip Bench Press	3 × 8-10	RPE 8	02:00
Chest-Supported Dumbbell Row	3 × 8-10	RPE 8	02:00
Dumbbell Lateral Raise	3 × 10-15	RPE 8.5	01:15
Face Pull	3 × 10-15	RPE 8.5	01:15

VOLUME BENCH - SAT

Exercise	Sets × reps	Effort / load	Rest
Bench Press	4 × 7	68%	02:30
Deadlift	3 × 4	72%	03:30
Lat Pulldown	3 × 8-10	RPE 8	02:00
Overhead Cable Triceps Extension	3 × 10-15	RPE 8.5	01:15

Week 4

HEAVY BENCH - MON

Exercise	Sets × reps	Effort / load	Rest
Bench Press	4 × 4	81%	03:30
Pendlay Row	3 × 8-10	RPE 8.5	02:00
Incline Dumbbell Press	3 × 8-10	RPE 8.5	02:00
Cable Triceps Pushdown	3 × 10-15	RPE 9	01:15

LOWER - TUE

Exercise	Sets × reps	Effort / load	Rest
Back Squat	4 × 6	70%	02:30
Romanian Deadlift	3 × 8-10	RPE 8.5	02:00
Dumbbell Walking Lunge	3 × 10-15	RPE 9	01:15
Cable Crunch	3 × 8-12	RPE 8	01:00

BENCH VARIATION - THU

Exercise	Sets × reps	Effort / load	Rest
Larsen Press	4 × 5-6	RPE 8.5	02:30
Close-Grip Bench Press	3 × 8-10	RPE 8.5	02:00
Chest-Supported Dumbbell Row	3 × 8-10	RPE 8.5	02:00
Dumbbell Lateral Raise	3 × 10-15	RPE 9	01:15
Face Pull	3 × 10-15	RPE 9	01:15

VOLUME BENCH - SAT

Exercise	Sets × reps	Effort / load	Rest
Bench Press	4 × 6	70%	02:30
Deadlift	3 × 4	75%	03:30
Lat Pulldown	3 × 8-10	RPE 8.5	02:00
Overhead Cable Triceps Extension	3 × 10-15	RPE 9	01:15

Week 5

HEAVY BENCH - MON

Exercise	Sets × reps	Effort / load	Rest
Bench Press	5 × 3	84%	03:30
Pendlay Row	3 × 8-10	RPE 7	02:00
Incline Dumbbell Press	3 × 8-10	RPE 7	02:00
Cable Triceps Pushdown	2 × 10-15	RPE 7.5	01:15

LOWER - TUE

Exercise	Sets × reps	Effort / load	Rest
Back Squat	4 × 5	72%	02:30
Romanian Deadlift	3 × 8-10	RPE 7	02:00
Dumbbell Walking Lunge	2 × 10-15	RPE 7.5	01:15
Cable Crunch	2 × 8-12	RPE 7	01:00

BENCH VARIATION - THU

Exercise	Sets × reps	Effort / load	Rest
Larsen Press	3 × 5-6	RPE 7	02:30
Close-Grip Bench Press	3 × 8-10	RPE 7	02:00
Chest-Supported Dumbbell Row	3 × 8-10	RPE 7	02:00
Dumbbell Lateral Raise	2 × 10-15	RPE 7.5	01:15
Face Pull	2 × 10-15	RPE 7.5	01:15

VOLUME BENCH - SAT

Exercise	Sets × reps	Effort / load	Rest
Bench Press	4 × 5	72%	02:30
Deadlift	3 × 3	78%	03:30
Lat Pulldown	3 × 8-10	RPE 7	02:00
Overhead Cable Triceps Extension	2 × 10-15	RPE 7.5	01:15

Week 6

HEAVY BENCH - MON

Exercise	Sets × reps	Effort / load	Rest
Bench Press	4 × 2	88%	03:30
Pendlay Row	3 × 8-10	RPE 8	02:00
Incline Dumbbell Press	3 × 8-10	RPE 8	02:00
Cable Triceps Pushdown	3 × 10-15	RPE 8.5	01:15

LOWER - TUE

Exercise	Sets × reps	Effort / load	Rest
Back Squat	3 × 5	75%	02:30
Romanian Deadlift	3 × 8-10	RPE 8	02:00
Dumbbell Walking Lunge	3 × 10-15	RPE 8.5	01:15
Cable Crunch	3 × 8-12	RPE 7.5	01:00

BENCH VARIATION - THU

Exercise	Sets × reps	Effort / load	Rest
Larsen Press	4 × 5-6	RPE 8	02:30
Close-Grip Bench Press	3 × 8-10	RPE 8	02:00
Chest-Supported Dumbbell Row	3 × 8-10	RPE 8	02:00
Dumbbell Lateral Raise	3 × 10-15	RPE 8.5	01:15
Face Pull	3 × 10-15	RPE 8.5	01:15

VOLUME BENCH - SAT

Exercise	Sets × reps	Effort / load	Rest
Bench Press	3 × 5	75%	02:30
Deadlift	2 × 3	80%	03:30
Lat Pulldown	3 × 8-10	RPE 8	02:00
Overhead Cable Triceps Extension	3 × 10-15	RPE 8.5	01:15

Week 7

HEAVY BENCH - MON

Exercise	Sets × reps	Effort / load	Rest
Bench Press	3 × 1	93%	03:30
Pendlay Row	3 × 8-10	RPE 8.5	02:00
Incline Dumbbell Press	3 × 8-10	RPE 8.5	02:00
Cable Triceps Pushdown	3 × 10-15	RPE 9	01:15

LOWER - TUE

Exercise	Sets × reps	Effort / load	Rest
Back Squat	3 × 3	78%	02:30
Romanian Deadlift	3 × 8-10	RPE 8.5	02:00
Dumbbell Walking Lunge	3 × 10-15	RPE 9	01:15
Cable Crunch	3 × 8-12	RPE 8	01:00

BENCH VARIATION - THU

Exercise	Sets × reps	Effort / load	Rest
Larsen Press	4 × 5-6	RPE 8.5	02:30
Close-Grip Bench Press	3 × 8-10	RPE 8.5	02:00
Chest-Supported Dumbbell Row	3 × 8-10	RPE 8.5	02:00
Dumbbell Lateral Raise	3 × 10-15	RPE 9	01:15
Face Pull	3 × 10-15	RPE 9	01:15

VOLUME BENCH - SAT

Exercise	Sets × reps	Effort / load	Rest
Bench Press	3 × 3	78%	02:30
Deadlift	2 × 2	83%	03:30
Lat Pulldown	3 × 8-10	RPE 8.5	02:00
Overhead Cable Triceps Extension	3 × 10-15	RPE 9	01:15

Week 8

HEAVY BENCH - MON

Exercise	Sets × reps	Effort / load	Rest
Bench Press	3 × 3	65%	03:30
Pendlay Row	2 × 8-10	RPE 5.5	02:00
Incline Dumbbell Press	2 × 8-10	RPE 5.5	02:00
Cable Triceps Pushdown	1 × 10-15	RPE 6	01:15

LOWER - TUE

Exercise	Sets × reps	Effort / load	Rest
Back Squat	3 × 5	58%	02:30
Romanian Deadlift	2 × 8-10	RPE 5.5	02:00
Dumbbell Walking Lunge	1 × 10-15	RPE 6	01:15
Cable Crunch	1 × 8-12	RPE 5.5	01:00

BENCH VARIATION - THU

Exercise	Sets × reps	Effort / load	Rest
Larsen Press	2 × 5-6	RPE 5.5	02:30
Close-Grip Bench Press	2 × 8-10	RPE 5.5	02:00
Chest-Supported Dumbbell Row	2 × 8-10	RPE 5.5	02:00
Dumbbell Lateral Raise	1 × 10-15	RPE 6	01:15
Face Pull	1 × 10-15	RPE 6	01:15

VOLUME BENCH - SAT

Exercise	Sets × reps	Effort / load	Rest
Bench Press	3 × 5	58%	02:30
Deadlift	2 × 3	60%	03:30
Lat Pulldown	2 × 8-10	RPE 5.5	02:00
Overhead Cable Triceps Extension	1 × 10-15	RPE 6	01:15