Original starter · 6 weeks
Big Bench Powerbuilding
Three bench sessions a week with chest, shoulder and triceps volume that build a heavier press and a fuller upper body.
6weeks
4days a week
24sessions
426working 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 6.
| Measure | Week 1 | Week 6 | Change |
|---|
| Working sets | 73 | 50 | −32% |
|---|
| Total reps | 747 | 448 | −40% |
|---|
| Reps per set | 10.2 | 9.0 | −12% |
|---|
| Average RPE | 7.0 | 6.0 | −14% |
|---|
Week 1
DAY 1 - MON - Heavy Bench
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 5 × 5 | 75% | 3:00 |
|---|
| Weighted Pull-Up | 4 × 6 | RPE 7 | 2:00 |
|---|
| Incline Dumbbell Press | 3 × 10 | RPE 7 | 1:45 |
|---|
| Skull Crusher | 3 × 12 | RPE 7 | 1:00 |
|---|
| Rear Delt Fly | 3 × 15 | RPE 7 | 1:00 |
|---|
DAY 2 - TUE - Lower
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 6 | 70% | 3:00 |
|---|
| Romanian Deadlift | 3 × 10 | RPE 7 | 2:00 |
|---|
| Leg Press | 3 × 12 | RPE 7 | 2:00 |
|---|
| Lying Leg Curl | 3 × 12 | RPE 7 | 1:00 |
|---|
| Standing Calf Raise | 3 × 15 | RPE 7 | 1:00 |
|---|
DAY 4 - THU - Bench Volume
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Paused Bench Press | 4 × 6 | RPE 7 | 2:30 |
|---|
| Dumbbell Bench Press | 3 × 12 | RPE 7 | 1:45 |
|---|
| Seated Cable Row | 4 × 12 | RPE 7 | 1:30 |
|---|
| Cable Fly | 3 × 15 | RPE 7 | 1:00 |
|---|
| Dumbbell Lateral Raise | 3 × 15 | RPE 7 | 1:00 |
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| Cable Triceps Pushdown | 3 × 15 | RPE 7 | 1:00 |
|---|
DAY 5 - SAT - Deadlift and Press
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 3 × 5 | 70% | 3:30 |
|---|
| Close-Grip Bench Press | 4 × 8 | RPE 7 | 2:30 |
|---|
| Overhead Press | 3 × 8 | RPE 7 | 2:00 |
|---|
| Lat Pulldown | 3 × 12 | RPE 7 | 1:30 |
|---|
| Dip | 3 × 10 | RPE 7 | 1:30 |
|---|
| EZ-Bar Curl | 3 × 12 | RPE 7 | 1:00 |
|---|
Week 2
DAY 1 - MON - Heavy Bench
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 5 × 4 | 77.5% | 3:00 |
|---|
| Weighted Pull-Up | 4 × 6 | RPE 7.5 | 2:00 |
|---|
| Incline Dumbbell Press | 3 × 10 | RPE 7.5 | 1:45 |
|---|
| Skull Crusher | 3 × 10 | RPE 7.5 | 1:00 |
|---|
| Rear Delt Fly | 3 × 15 | RPE 7.5 | 1:00 |
|---|
DAY 2 - TUE - Lower
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 6 | 72.5% | 3:00 |
|---|
| Romanian Deadlift | 3 × 8 | RPE 7.5 | 2:00 |
|---|
| Leg Press | 3 × 12 | RPE 7.5 | 2:00 |
|---|
| Lying Leg Curl | 3 × 12 | RPE 7.5 | 1:00 |
|---|
| Standing Calf Raise | 3 × 12 | RPE 7.5 | 1:00 |
|---|
DAY 4 - THU - Bench Volume
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Paused Bench Press | 5 × 5 | RPE 7 | 2:30 |
|---|
| Dumbbell Bench Press | 3 × 10 | RPE 7.5 | 1:45 |
|---|
| Seated Cable Row | 4 × 10 | RPE 7.5 | 1:30 |
|---|
| Cable Fly | 3 × 15 | RPE 7.5 | 1:00 |
|---|
| Dumbbell Lateral Raise | 4 × 15 | RPE 7.5 | 1:00 |
|---|
| Cable Triceps Pushdown | 3 × 12 | RPE 7.5 | 1:00 |
|---|
DAY 5 - SAT - Deadlift and Press
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 3 × 5 | 72.5% | 3:30 |
|---|
| Close-Grip Bench Press | 4 × 8 | RPE 7.5 | 2:30 |
|---|
| Overhead Press | 3 × 8 | RPE 7.5 | 2:00 |
|---|
| Lat Pulldown | 3 × 12 | RPE 7.5 | 1:30 |
|---|
| Dip | 3 × 10 | RPE 7.5 | 1:30 |
|---|
| EZ-Bar Curl | 3 × 10 | RPE 7.5 | 1:00 |
|---|
Week 3
DAY 1 - MON - Heavy Bench
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 4 | 80% | 3:00 |
|---|
| Weighted Pull-Up | 4 × 5 | RPE 8 | 2:00 |
|---|
| Incline Dumbbell Press | 4 × 8 | RPE 8 | 1:45 |
|---|
| Skull Crusher | 4 × 10 | RPE 8 | 1:00 |
|---|
| Rear Delt Fly | 3 × 15 | RPE 8 | 1:00 |
|---|
DAY 2 - TUE - Lower
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 5 | 75% | 3:00 |
|---|
| Romanian Deadlift | 4 × 8 | RPE 8 | 2:00 |
|---|
| Leg Press | 3 × 10 | RPE 8 | 2:00 |
|---|
| Lying Leg Curl | 3 × 10 | RPE 8 | 1:00 |
|---|
| Standing Calf Raise | 3 × 12 | RPE 8 | 1:00 |
|---|
DAY 4 - THU - Bench Volume
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Paused Bench Press | 5 × 5 | RPE 7.5 | 2:30 |
|---|
| Dumbbell Bench Press | 4 × 10 | RPE 8 | 1:45 |
|---|
| Seated Cable Row | 4 × 10 | RPE 8 | 1:30 |
|---|
| Cable Fly | 3 × 12 | RPE 8 | 1:00 |
|---|
| Dumbbell Lateral Raise | 4 × 12 | RPE 8 | 1:00 |
|---|
| Cable Triceps Pushdown | 4 × 12 | RPE 8 | 1:00 |
|---|
DAY 5 - SAT - Deadlift and Press
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 3 × 4 | 75% | 3:30 |
|---|
| Close-Grip Bench Press | 4 × 6 | RPE 8 | 2:30 |
|---|
| Overhead Press | 4 × 6 | RPE 8 | 2:00 |
|---|
| Lat Pulldown | 4 × 10 | RPE 8 | 1:30 |
|---|
| Dip | 3 × 12 | RPE 8 | 1:30 |
|---|
| EZ-Bar Curl | 3 × 10 | RPE 8 | 1:00 |
|---|
Week 4
DAY 1 - MON - Heavy Bench
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 3 | 85% | 3:00 |
|---|
| Weighted Pull-Up | 4 × 5 | RPE 8.5 | 2:00 |
|---|
| Incline Dumbbell Press | 4 × 8 | RPE 8.5 | 1:45 |
|---|
| Skull Crusher | 4 × 10 | RPE 8.5 | 1:00 |
|---|
| Rear Delt Fly | 3 × 12 | RPE 8.5 | 1:00 |
|---|
DAY 2 - TUE - Lower
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 5 | 77.5% | 3:00 |
|---|
| Romanian Deadlift | 4 × 8 | RPE 8.5 | 2:00 |
|---|
| Leg Press | 3 × 10 | RPE 8.5 | 2:00 |
|---|
| Lying Leg Curl | 3 × 10 | RPE 8.5 | 1:00 |
|---|
| Standing Calf Raise | 3 × 12 | RPE 8.5 | 1:00 |
|---|
DAY 4 - THU - Bench Volume
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Paused Bench Press | 4 × 4 | RPE 8 | 2:30 |
|---|
| Dumbbell Bench Press | 4 × 8 | RPE 8.5 | 1:45 |
|---|
| Seated Cable Row | 4 × 10 | RPE 8.5 | 1:30 |
|---|
| Cable Fly | 3 × 12 | RPE 8.5 | 1:00 |
|---|
| Dumbbell Lateral Raise | 4 × 12 | RPE 8.5 | 1:00 |
|---|
| Cable Triceps Pushdown | 4 × 12 | RPE 8.5 | 1:00 |
|---|
DAY 5 - SAT - Deadlift and Press
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 3 × 4 | 77.5% | 3:30 |
|---|
| Close-Grip Bench Press | 4 × 6 | RPE 8.5 | 2:30 |
|---|
| Overhead Press | 4 × 6 | RPE 8.5 | 2:00 |
|---|
| Lat Pulldown | 4 × 10 | RPE 8.5 | 1:30 |
|---|
| Dip | 3 × 12 | RPE 8.5 | 1:30 |
|---|
| EZ-Bar Curl | 3 × 10 | RPE 8.5 | 1:00 |
|---|
Week 5
DAY 1 - MON - Heavy Bench
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 3 × 2 | 90% | 3:00 |
|---|
| Bench Press · Backoff | 3 × 3 | 80% | 2:30 |
|---|
| Weighted Pull-Up | 3 × 5 | RPE 7.5 | 2:00 |
|---|
| Incline Dumbbell Press | 3 × 8 | RPE 7.5 | 1:45 |
|---|
| Skull Crusher | 3 × 8 | RPE 7.5 | 1:00 |
|---|
| Rear Delt Fly | 3 × 12 | RPE 7.5 | 1:00 |
|---|
DAY 2 - TUE - Lower
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 4 | 80% | 3:00 |
|---|
| Romanian Deadlift | 3 × 6 | RPE 7.5 | 2:00 |
|---|
| Leg Press | 3 × 10 | RPE 7.5 | 2:00 |
|---|
| Lying Leg Curl | 3 × 10 | RPE 7.5 | 1:00 |
|---|
| Standing Calf Raise | 3 × 12 | RPE 7.5 | 1:00 |
|---|
DAY 4 - THU - Bench Volume
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Paused Bench Press | 3 × 3 | RPE 8 | 2:30 |
|---|
| Dumbbell Bench Press | 3 × 8 | RPE 7.5 | 1:45 |
|---|
| Seated Cable Row | 3 × 8 | RPE 7.5 | 1:30 |
|---|
| Cable Fly | 3 × 12 | RPE 7.5 | 1:00 |
|---|
| Dumbbell Lateral Raise | 3 × 12 | RPE 7.5 | 1:00 |
|---|
| Cable Triceps Pushdown | 3 × 10 | RPE 7.5 | 1:00 |
|---|
DAY 5 - SAT - Deadlift and Press
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 2 × 3 | 80% | 3:30 |
|---|
| Close-Grip Bench Press | 3 × 5 | RPE 7.5 | 2:30 |
|---|
| Overhead Press | 3 × 6 | RPE 7.5 | 2:00 |
|---|
| Lat Pulldown | 3 × 10 | RPE 7.5 | 1:30 |
|---|
| Dip | 3 × 10 | RPE 7.5 | 1:30 |
|---|
| EZ-Bar Curl | 3 × 10 | RPE 7.5 | 1:00 |
|---|
Week 6
DAY 1 - MON - Heavy Bench
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 1 × 1 | 101% | 3:00 |
|---|
| Bench Press · Backoff | 2 × 3 | 75% | 2:30 |
|---|
| Weighted Pull-Up | 2 × 5 | RPE 6 | 2:00 |
|---|
| Skull Crusher | 2 × 10 | RPE 6 | 1:00 |
|---|
| Rear Delt Fly | 3 × 15 | RPE 6 | 1:00 |
|---|
DAY 2 - TUE - Lower
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 2 × 5 | 65% | 3:00 |
|---|
| Romanian Deadlift | 2 × 8 | RPE 6 | 2:00 |
|---|
| Leg Press | 3 × 10 | RPE 6 | 2:00 |
|---|
| Lying Leg Curl | 3 × 12 | RPE 6 | 1:00 |
|---|
| Standing Calf Raise | 3 × 12 | RPE 6 | 1:00 |
|---|
DAY 4 - THU - Bench Volume
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Paused Bench Press | 2 × 3 | RPE 6 | 2:30 |
|---|
| Dumbbell Bench Press | 2 × 10 | RPE 6 | 1:45 |
|---|
| Seated Cable Row | 2 × 10 | RPE 6 | 1:30 |
|---|
| Cable Fly | 3 × 12 | RPE 6 | 1:00 |
|---|
| Dumbbell Lateral Raise | 2 × 15 | RPE 6 | 1:00 |
|---|
| Cable Triceps Pushdown | 2 × 12 | RPE 6 | 1:00 |
|---|
DAY 5 - SAT - Deadlift and Press
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 2 × 3 | 65% | 3:30 |
|---|
| Close-Grip Bench Press | 2 × 5 | RPE 6 | 2:30 |
|---|
| Overhead Press | 2 × 6 | RPE 6 | 2:00 |
|---|
| Lat Pulldown | 2 × 10 | RPE 6 | 1:30 |
|---|
| Dip | 3 × 8 | RPE 6 | 1:30 |
|---|
| EZ-Bar Curl | 3 × 10 | RPE 6 | 1:00 |
|---|