Rogue Adjustable Bench 3.0 Review (2023)

Adjustable benches are a great choice for all home gyms. They may look very simple and not much as gym equipment. But they aren’t just something to lie on or sit. They allow an individual to practice various workouts at the comfort of their home with the highest efficiency. They are easy-to-handle, nifty, and idle for fitness enthusiasts as well as pro athletes.

Adjustable benches help a trainee decide the level of difficulty of each workout and ramp up their muscle building and strength training regimen at their own pace. That’s why choosing the best adjustable bench is a priority for anyone serious about toning, muscle training, and strength training.

With numerous options available online, choosing one for your home gym may seem baffling. However, if you want a name that you can trust, Rogue is what you need. Rogue is a reputable gym equipment manufacturer and with the Rogue Adjustable Bench 3.0, it takes things a notch up.

Rogue Adjustable Bench 3.0 Review

Rogue Adjustable Bench 3.0

The Rogue Adjustable Bench 3.0 is an improved version of the 2.0 that was a favorite amongst fitness freaks and athletes. The 3.0 provides a rock-solid, sturdy frame that you can rely on. This retractable unit comes with an upright storage stand built into the body. Moreover, the base is rubber-padded. This ensures that you do not lose balance while working out. The rubber padding also works as a floor protector.

The 3.0 has a 3×3” 11-gauge steel frame which is an improvement from the 2×3” 11-gauge frame that the 2.0 came with it. It features a bolt-together design that makes it easier to ship, thus reducing the shipping charge which was a concern with the previous versions.

This latest version of adjustable bench from Rogue also offers more flexibility to trainers with 10 different back positions (an upgrade from the 6 available in the 2.0). Not only that, there are now 3 options for seat adjustments (as compared to 2 in the 2.0). This means trainers can choose from 30 different configurations while working out. The improved features are of great help for a wide range of bench training exercises and workouts. What’s more, trainers of all heights will find the flexibility more useful.

Rogue has also worked on the gap between the seat and back pad and reduced it to a negligible 1”. So, no more pain from a long workout session. Rogue Fitness has also improved the arm design of the bench for faster and more efficient transition between workouts and athletes.



Rogue Adjustable Bench 3.0 Review



10 adjustable back pad positions

3 adjustable seat positions

3×3” 11-guage steel frame

Hands and wheels for better mobility

Negligible 1”gap between backpad and seat

Custom-made rubber pad on the feet

Robust built and smooth operation

Bolt-together design

Textured black powder coat finish

Two different versions – Standard and Upgraded

Supportive padding of 11*52” (W x L) for added comfort






56.5” at the base

24.75” at the rear

Country of origin



11 gauge steel and rubber pads


52*11.25*17.5″ (L*W*H) (when flat)

52*11.25*55.75”(L*W*H) (when at 85°)

Weight Capacity

800 pounds +

Product Weight

125 pounds

The latest version from Rogue Fitness offers enthusiasts to choose from two different types of benches – standard and upgraded. The standard bench comes with steel adjustment rails with black powder coating. You also have the option to select from three different glossy finishes – Bright Blue, Rogue Red, and Black. Standard wheels included for portability.

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However, by paying a small additional amount ($65), you can opt for the upgraded version. The rails are made of brushed stainless steel which enhances the life of the equipment. Rogue also offers premium rubber wheels for the upgraded version. Here, too, you have three color options – Black, Rogue Red, and Bright Blue.

Rogue Adjustable Bench 3.0

Note: The bench is shipped unassembled in boxes and you will have to assemble it. For this, you will need a ¾” wrench and a 7/32” Allen wrench or Hex key. Keep them ready for quick assembly after you receive the product.

Pros & Cons


The list of features and specifications of the Rogue Adjustable Bench 3.0 is quite long. However, what is important is how these features and specs can benefit a trainer, newbie, or pro. So, here’s a list of the upsides of the product:

  • It is a premium product from Rogue that has been made in the best interest of gym freaks and athletes.
  • The bench, weighing 125 pounds, is sturdy and stable enough to handle all kinds of loads that you throw at it. 
  • Different adjustment angles (both back and seat) allow you to train all muscles of the chest, including those that are usually overlooked. 
  • Made of 11 gauge steel for long-lasting performance. 
  • The minimal gap between the back and seat ensures that you do not have to deal with discomfort while working out at different inclines. 
  • The adjustment markings are laser engraved for convenience. 
  • The product can be tilted to a side for storage. The storage footprint is very small. No additional bracket/support is needed for storage. 
  • A reasonable price range offers better affordability. 
  • The product is made in the US. So, you can be assured of its quality.


  • There is not much downside to the product though, except that it costs a meager $40 more than the 2.0.



What to Expect?

Like any other product or adjustable bench from Rogue, you can expect only the best from version 3.0. Rogue’s reputation and the rock-solid built of the bench is something that you can place your trust on.

Do not let the price tag worry you (after an $800 version 1.0) because there’s no compromise with quality. Rogue sure has cut down on the pricing but features have significantly improved. This new bench is ideal for customized workouts and exercises and trainers of all heights.

From simple exercises like concentration curls to more difficult ones like skull crushers, the 3.0 is the perfect companion for strength trainers, weight trainers, and cardio enthusiasts. The easy adjustment options and convenient features make the product a top-of-the-line product in the category. So, if you want just one equipment for your gym, this bench should be it.

Pricing & Value

The Rogue Adjustable Bench 3.0 comes for less than $600 which is quite affordable given that Version 1.0 costs $800+. Moreover, since the 3.0 is feature-packed, the price tag seems quite reasonable. You have to shell out $40 more than the 2.0, but you will thank yourself later. 

However, there are adjustable benches at a lower price range which may confuse some buyers. It is important to understand that although cheaper products are available in the market, none can match the performance, quality, and features of the 3.0.

Is Rogue Adjustable Bench 3.0 Worth The Buy? 

In spite of the price being on the higher side, there is no denying the fact that the latest product from Rogue Fitness is worth every penny. Whether you have a home gym or garage gym or want to add the latest equipment to your commercial gym, the 3.0 is a must-buy. The latest features and specs make this adjustable bench worth the buy.



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Rogue Adjustable Bench 3.0

Dr Workout

Rogue Adjustable Bench 3.0


If you are looking for an all-round equipment to enhance your workouts and achieve the desired fitness goals, the Rogue Adjustable Bench 3.0 is the best pick.
Even if you are a rookie, you will greatly benefit from this bench. You can start with simple presses and lightweight and gradually move towards difficult workouts with heavier weights.
The adjustable back and seat positions will allow you to decide what works best for you. Coupled with the fine finish and longevity, the Rogue Adjustable 3.0 makes for the perfect gym companion.


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