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Bench and Deadlift power building routine

by EbonKing
2 athletes joined

Program Description

To build muscle and familiarity on the 3 big lifts improving their numbers, focusing on bench and deadlift. { i run squats as their own program due to them being the hardest for me to develop, so i prefer giving them a dedicated run where squat work trumps any other type.}

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    150 minutes
  • Created
    Jul 25, 2024 05:51
  • Last Edited
    Jul 25, 2024 05:16
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
8 reps
70%
75%
2
Bench Press (Barbell)
1
3 reps
85%
3
Bench Press (Barbell)
1
1 reps
90%
4
Bench Press (Wide Grip)
2
10 reps
65%
5
Seated Military Press (Barbell)
2
1
12 reps
15 reps
RPE 8
RPE 8
6
Dip (Weighted)
1
1
1
10 reps
8 reps
7 reps
RPE 10
RPE 8
RPE 7
7
Wrist Curls
3
17 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
9 reps
9 reps
70%
75%
2
Bench Press (Barbell)
1
3 reps
85%
3
Bench Press (Barbell)
1
1 reps
90%
4
Bench Press (Wide Grip)
2
11 reps
65%
5
Seated Military Press (Barbell)
2
1
12 reps
15 reps
RPE 8
RPE 8
6
Dip (Weighted)
1
1
1
10 reps
8 reps
7 reps
RPE 10
RPE 8
RPE 7
7
Wrist Curls
3
17 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
10 reps
72.5%
75%
2
Bench Press (Barbell)
1
3 reps
87.5%
3
Bench Press (Barbell)
1
1 reps
92.5%
4
Bench Press (Wide Grip)
2
12 reps
65%
5
Seated Military Press (Barbell)
2
1
12 reps
15 reps
RPE 8
RPE 8
6
Dip (Weighted)
1
1
1
10 reps
8 reps
7 reps
RPE 10
RPE 8
RPE 7
7
Wrist Curls
3
17 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
10 reps
72.5%
75%
2
Bench Press (Barbell)
1
3 reps
87.5%
3
Bench Press (Barbell)
1
1 reps
92.5%
4
Bench Press (Wide Grip)
2
11 reps
67.5%
5
Seated Military Press (Barbell)
2
1
12 reps
15 reps
RPE 8
RPE 8
6
Dip (Weighted)
1
1
1
10 reps
8 reps
7 reps
RPE 10
RPE 8
RPE 7
7
Wrist Curls
3
17 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
8 reps
75%
77.5%
2
Bench Press (Barbell)
1
3 reps
90%
3
Bench Press (Barbell)
1
1 reps
95%
4
Bench Press (Wide Grip)
2
12 reps
67.5%
5
Seated Military Press (Barbell)
2
1
12 reps
15 reps
RPE 8
RPE 8
6
Dip (Weighted)
1
1
1
10 reps
8 reps
7 reps
RPE 10
RPE 8
RPE 7
7
Wrist Curls
3
17 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
8 reps
75%
77.5%
2
Bench Press (Barbell)
1
3 reps
90%
3
Bench Press (Barbell)
1
2 reps
95%
4
Bench Press (Wide Grip)
2
13 reps
67.5%
5
Seated Military Press (Barbell)
2
1
12 reps
15 reps
RPE 8
RPE 8
6
Dip (Weighted)
1
1
1
10 reps
8 reps
7 reps
RPE 10
RPE 8
RPE 7
7
Wrist Curls
3
17 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
2
12 reps
10 reps
RPE 10
RPE 8
2
T-Bar Row
3
15 reps
RPE 10
3
Hammer Curl
1
2
14 reps
12 reps
RPE 10
RPE 8
4
Deadlift (Barbell)
1
1
1
2 reps
3 reps
5 reps
90%
85%
80%
5
Standing Calf Raise
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
2
12 reps
10 reps
RPE 10
RPE 8
2
T-Bar Row
3
15 reps
RPE 10
3
Hammer Curl
1
2
14 reps
12 reps
RPE 10
RPE 8
4
Deadlift (Barbell)
1
1
1
2 reps
3 reps
5 reps
90%
85%
80%
5
Standing Calf Raise
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
2
12 reps
10 reps
RPE 10
RPE 8
2
T-Bar Row
3
15 reps
RPE 10
3
Hammer Curl
1
2
14 reps
12 reps
RPE 10
RPE 8
4
Deadlift (Barbell)
1
1
1
2 reps
4 reps
5 reps
92.5%
85%
80%
5
Standing Calf Raise
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
2
12 reps
10 reps
RPE 10
RPE 8
2
T-Bar Row
3
15 reps
RPE 10
3
Hammer Curl
1
2
14 reps
12 reps
RPE 10
RPE 8
4
Deadlift (Barbell)
1
1
1
3 reps
4 reps
6 reps
92.5%
85%
80%
5
Standing Calf Raise
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
2
12 reps
10 reps
RPE 10
RPE 8
2
T-Bar Row
3
15 reps
RPE 10
3
Hammer Curl
1
2
14 reps
12 reps
RPE 10
RPE 8
4
Deadlift (Barbell)
1
1
1
2 reps
3 reps
5 reps
95%
87.5%
80%
5
Standing Calf Raise
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
2
12 reps
10 reps
RPE 10
RPE 8
2
T-Bar Row
3
15 reps
RPE 10
3
Hammer Curl
1
2
14 reps
12 reps
RPE 10
RPE 8
4
Deadlift (Barbell)
1
1
1
3 reps
4 reps
6 reps
95%
87.5%
82.5%
5
Standing Calf Raise
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
4 reps
80%
2
Bench Press (Paused)
1
1
12 reps
RPE 8
RPE 10
3
Skull Crusher (Barbell)
1
1
1
12 reps
15 reps
13 reps
RPE 7
RPE 10
RPE 8
4
Incline Chest Fly (Dumbbell)
1
2
20 reps
15 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Shrug (Barbell)
2
20 reps
RPE 10
7
Neck Curl
2
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
4 reps
82.5%
2
Bench Press (Paused)
1
1
12 reps
RPE 8
RPE 10
3
Skull Crusher (Barbell)
1
1
1
12 reps
15 reps
13 reps
RPE 7
RPE 10
RPE 8
4
Incline Chest Fly (Dumbbell)
1
2
20 reps
15 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Shrug (Barbell)
2
20 reps
RPE 10
7
Neck Curl
2
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
4 reps
85%
2
Bench Press (Paused)
1
1
12 reps
RPE 8
RPE 10
3
Skull Crusher (Barbell)
1
1
1
12 reps
15 reps
13 reps
RPE 7
RPE 10
RPE 8
4
Incline Chest Fly (Dumbbell)
1
2
20 reps
15 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Shrug (Barbell)
2
20 reps
RPE 10
7
Neck Curl
2
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
5 reps
80%
2
Bench Press (Paused)
1
1
12 reps
RPE 8
RPE 10
3
Skull Crusher (Barbell)
1
1
1
12 reps
15 reps
13 reps
RPE 7
RPE 10
RPE 8
4
Incline Chest Fly (Dumbbell)
1
2
20 reps
15 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Shrug (Barbell)
2
20 reps
RPE 10
7
Neck Curl
2
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
5 reps
82.5%
2
Bench Press (Paused)
1
1
12 reps
RPE 8
RPE 10
3
Skull Crusher (Barbell)
1
1
1
12 reps
15 reps
13 reps
RPE 7
RPE 10
RPE 8
4
Incline Chest Fly (Dumbbell)
1
2
20 reps
15 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Shrug (Barbell)
2
20 reps
RPE 10
7
Neck Curl
2
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
5 reps
85%
2
Bench Press (Paused)
1
1
12 reps
RPE 8
RPE 10
3
Skull Crusher (Barbell)
1
1
1
12 reps
15 reps
13 reps
RPE 7
RPE 10
RPE 8
4
Incline Chest Fly (Dumbbell)
1
2
20 reps
15 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Shrug (Barbell)
2
20 reps
RPE 10
7
Neck Curl
2
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
7 reps
6 reps
5 reps
72%
75%
77.5%
2
Split Squat (Barbell)
2
10 reps
RPE 10
3
Pull-Up (Weighted)
1
2
5 reps
10 reps
RPE 8
RPE 9
4
Underhand Row
1
1
1
15 reps
16 reps
RPE 8
RPE 9
RPE 10
5
Incline Curl (Dumbbell)
1
2
12 reps
11 reps
RPE 10
RPE 9
6
Russian Twist (Dumbbell)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
7 reps
7 reps
5 reps
72%
75%
77.5%
2
Split Squat (Barbell)
2
10 reps
RPE 10
3
Pull-Up (Weighted)
1
2
5 reps
10 reps
RPE 8
RPE 9
4
Underhand Row
1
1
1
15 reps
16 reps
RPE 8
RPE 9
RPE 10
5
Incline Curl (Dumbbell)
1
2
12 reps
11 reps
RPE 10
RPE 9
6
Russian Twist (Dumbbell)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
7 reps
6 reps
5 reps
75%
77.5%
77.5%
2
Split Squat (Barbell)
2
10 reps
RPE 10
3
Pull-Up (Weighted)
1
2
5 reps
10 reps
RPE 8
RPE 9
4
Underhand Row
1
1
1
15 reps
16 reps
RPE 8
RPE 9
RPE 10
5
Incline Curl (Dumbbell)
1
2
12 reps
11 reps
RPE 10
RPE 9
6
Russian Twist (Dumbbell)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
7 reps
6 reps
5 reps
77.5%
77.5%
80%
2
Split Squat (Barbell)
2
10 reps
RPE 10
3
Pull-Up (Weighted)
1
2
5 reps
10 reps
RPE 8
RPE 9
4
Underhand Row
1
1
1
15 reps
16 reps
RPE 8
RPE 9
RPE 10
5
Incline Curl (Dumbbell)
1
2
12 reps
11 reps
RPE 10
RPE 9
6
Russian Twist (Dumbbell)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
7 reps
6 reps
5 reps
72%
75%
82.5%
2
Split Squat (Barbell)
2
10 reps
RPE 10
3
Pull-Up (Weighted)
1
2
5 reps
10 reps
RPE 8
RPE 9
4
Underhand Row
1
1
1
15 reps
16 reps
RPE 8
RPE 9
RPE 10
5
Incline Curl (Dumbbell)
1
2
12 reps
11 reps
RPE 10
RPE 9
6
Russian Twist (Dumbbell)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
7 reps
6 reps
5 reps
72%
75%
85%
2
Split Squat (Barbell)
2
10 reps
RPE 10
3
Pull-Up (Weighted)
1
2
5 reps
10 reps
RPE 8
RPE 9
4
Underhand Row
1
1
1
15 reps
16 reps
RPE 8
RPE 9
RPE 10
5
Incline Curl (Dumbbell)
1
2
12 reps
11 reps
RPE 10
RPE 9
6
Russian Twist (Dumbbell)
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
1
1
1
10 reps
8 reps
6 reps
2
Seated Military Press (Barbell)
3
15 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Shrug (Barbell)
2
20 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 10
6
Neck Curl
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
1
1
1
10 reps
8 reps
6 reps
2
Seated Military Press (Barbell)
3
15 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Shrug (Barbell)
2
20 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 10
6
Neck Curl
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
1
1
1
10 reps
8 reps
6 reps
2
Seated Military Press (Barbell)
3
15 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Shrug (Barbell)
2
20 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 10
6
Neck Curl
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
1
1
1
10 reps
8 reps
6 reps
2
Seated Military Press (Barbell)
3
15 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Shrug (Barbell)
2
20 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 10
6
Neck Curl
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
1
1
1
10 reps
8 reps
6 reps
2
Seated Military Press (Barbell)
3
15 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Shrug (Barbell)
2
20 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 10
6
Neck Curl
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
1
1
1
10 reps
8 reps
6 reps
2
Seated Military Press (Barbell)
3
15 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Shrug (Barbell)
2
20 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 10
6
Neck Curl
3
20 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
70%
75%
2
Bench Press (Barbell)
1 Set
3 Reps
85%
3
Bench Press (Barbell)
1 Set
1 Reps
90%
4
Bench Press (Wide Grip)
2 Sets
10 Reps
65%
5
Seated Military Press (Barbell)
2 Sets
1 Set
12 Reps
15 Reps
@8
@8
6
Dip (Weighted)
1 Set
1 Set
1 Set
10 Reps
8 Reps
7 Reps
@10
@8
@7
7
Wrist Curls
3 Sets
17 Reps
@10
Day 2
1
Chin-Up (Weighted)
1 Set
2 Sets
12 Reps
10 Reps
@10
@8
2
T-Bar Row
3 Sets
15 Reps
@10
3
Hammer Curl
1 Set
2 Sets
14 Reps
12 Reps
@10
@8
4
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Reps
3 Reps
5 Reps
90%
85%
80%
5
Standing Calf Raise
3 Sets
20 Reps
@10
Day 3
1
Bench Press (Paused)
2 Sets
4 Reps
80%
2
Bench Press (Paused)
1 Set
1 Set
12 Reps
@8
@10
3
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
12 Reps
15 Reps
13 Reps
@7
@10
@8
4
Incline Chest Fly (Dumbbell)
1 Set
2 Sets
20 Reps
15 Reps
@8
@9
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
6
Shrug (Barbell)
2 Sets
20 Reps
@10
7
Neck Curl
2 Sets
20 Reps
@7
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
7 Reps
6 Reps
5 Reps
72%
75%
77.5%
2
Split Squat (Barbell)
2 Sets
10 Reps
@10
3
Pull-Up (Weighted)
1 Set
2 Sets
5 Reps
10 Reps
@8
@9
4
Underhand Row
1 Set
1 Set
1 Set
15 Reps
16 Reps
@8
@9
@10
5
Incline Curl (Dumbbell)
1 Set
2 Sets
12 Reps
11 Reps
@10
@9
6
Russian Twist (Dumbbell)
2 Sets
15 Reps
@8
Day 5
1
Deadlift (Deficit)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
2
Seated Military Press (Barbell)
3 Sets
15 Reps
@9
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
4
Shrug (Barbell)
2 Sets
20 Reps
@10
5
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
@10
6
Neck Curl
3 Sets
20 Reps
@10