Platesmith

Bench Builder (4 day)

Four days built around a bigger bench: a heavy day, a paused day and a volume day, with the triceps, upper back and shoulders that hold a press together. Legs twice, enough to keep them.

  • Intermediate
  • 4 days a week
  • About 55 min
  • Full gym
  • Get stronger

All programs

Free in Platesmith. Start this program in the app and it fills in your weights, times your rests and moves the weight up for you. No subscription needed for any program.

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How it progresses

The heavy squat, bench or deadlift sets are judged by effort: rate how many more reps you had in you, and the app sets next session's weight. The other exercises work up a rep range, then add weight.

The workouts

Every exercise can be swapped in the app for one that works the same muscles, so missing equipment never stops you.

Heavy bench

ExerciseSets × reps
Barbell Bench Press5 × 3-5
Barbell Row4 × 6-8
Weighted Dip3 × 6-10
Face Pull3 × 15-20

Lower A

ExerciseSets × reps
Back Squat4 × 5-8
Romanian Deadlift3 × 8-10
Leg Press3 × 10-12
Standing Calf Raise3 × 10-15

Paused bench

ExerciseSets × reps
Paused Bench Press4 × 3-5
Close-grip Bench Press3 × 6-8
Chest-Supported Row4 × 8-12
Skull Crusher3 × 8-12
Dumbbell Lateral Raise3 × 12-15

Volume bench

ExerciseSets × reps
Barbell Bench Press5 × 6-8
Incline Dumbbell Press3 × 8-12
Pull-up4 × 6-10
Deadlift2 × 5
Triceps Pushdown3 × 10-15

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General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.