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Press, Deadlift, Bench

by Noah T.
4 athletes joined

Program Description

For someone with limited time and only wants to focus on Overhead Press, Deadlift and Bench Press.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 20, 2024 06:17
  • Last Edited
    Jul 12, 2025 12:16

Summary

Unlock your strength with the "Press, Deadlift, Bench" program, a focused 6-week journey designed for serious lifters. Training three times a week, you’ll master key compound movements like the deadlift, bench press, and overhead press, while also targeting accessory muscles to enhance your overall performance. Each session is carefully structured to build power and endurance, ensuring you push your limits and achieve measurable gains. Get ready to elevate your lifting game and transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.4%
Front Delts
12.4%
Middle Delts
11.4%
Quadriceps
10.6%
Chest
9.5%
Abs
6.3%
Hamstrings
6.3%
Upper Back
6.1%
Glutes
6%
Biceps
4.9%
Lats
3%
Abductors
3%
Adductors
2.3%
Lower Back
1.8%
Forearms
1.4%
Rear Delts
0.7%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Seated Overhead Press (Barbell)
4
6 reps
RPE 7.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 7.5
3
Single Arm Push Press (Dumbbell)
3
8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
5
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
6
Seated Dip (Machine)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
6 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 7.5
3
Single Arm Push Press (Dumbbell)
3
8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
5
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
6
Seated Dip (Machine)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
80%
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 7.5
3
Single Arm Push Press (Dumbbell)
3
8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 7.5
5
Skull Crusher (Barbell)
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
80%
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 7.5
3
Single Arm Push Press (Dumbbell)
3
8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 7.5
5
Skull Crusher (Barbell)
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
85%
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 7.5
3
Single Arm Push Press (Dumbbell)
3
6 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 7.5
5
Skull Crusher (Barbell)
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
90%
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 7.5
3
Single Arm Push Press (Dumbbell)
3
6 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
8 reps
RPE 7.5
5
Skull Crusher (Barbell)
3
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
75%
2
Leg Press
3
6 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7.5
4
Leg Curl
2
10 reps
RPE 7.5
5A
Hip Abductor (Machine)
2
10 reps
RPE 7
5B
Hip Adductor (Machine)
2
10 reps
RPE 7
6
Sit Up
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
75%
2
Leg Press
3
6 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7.5
4
Leg Curl
2
10 reps
RPE 7.5
5A
Hip Abductor (Machine)
2
10 reps
RPE 7
5B
Hip Adductor (Machine)
2
10 reps
RPE 7
6
Sit Up
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Leg Press
3
6 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7.5
4
Leg Curl
2
10 reps
RPE 7.5
5A
Hip Abductor (Machine)
2
10 reps
RPE 7
5B
Hip Adductor (Machine)
2
10 reps
RPE 7
6
Sit Up
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
80%
2
Leg Press
3
6 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7.5
4
Leg Curl
2
10 reps
RPE 7.5
5A
Hip Abductor (Machine)
2
10 reps
RPE 7
5B
Hip Adductor (Machine)
2
10 reps
RPE 7
6
Sit Up
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
85%
2
Leg Press
3
3 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7.5
4
Leg Curl
2
10 reps
RPE 7.5
5A
Hip Abductor (Machine)
2
10 reps
RPE 7
5B
Hip Adductor (Machine)
2
10 reps
RPE 7
6
Sit Up
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
90%
2
Leg Press
4
3 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7.5
4
Leg Curl
2
10 reps
RPE 7.5
5A
Hip Abductor (Machine)
2
10 reps
RPE 7
5B
Hip Adductor (Machine)
2
10 reps
RPE 7
6
Sit Up
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2A
Bench Press (Close Grip)
2
8 reps
RPE 7.5
2B
Shrug (Barbell)
2
8 reps
RPE 7.5
3
Overhead Press (Paused)
3
8 reps
RPE 7.5
4
Seated Row (Cable)
3
8 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
6
Single Arm Row (Dumbbell)
1
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2A
Bench Press (Close Grip)
2
8 reps
RPE 7.5
2B
Shrug (Barbell)
2
8 reps
RPE 7.5
3
Overhead Press (Paused)
3
8 reps
RPE 7.5
4
Seated Row (Cable)
3
8 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
6
Single Arm Row (Dumbbell)
1
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2A
Bench Press (Close Grip)
2
8 reps
RPE 7.5
2B
Shrug (Barbell)
2
8 reps
RPE 7.5
3
Overhead Press (Paused)
3
8 reps
RPE 7.5
4
Seated Row (Cable)
3
8 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2A
Bench Press (Close Grip)
2
6 reps
RPE 7.5
2B
Shrug (Barbell)
2
8 reps
RPE 7.5
3
Overhead Press (Paused)
3
6 reps
RPE 7.5
4
Seated Row (Cable)
3
6 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
85%
2A
Bench Press (Close Grip)
2
6 reps
RPE 7.5
2B
Shrug (Barbell)
2
8 reps
RPE 7.5
3
Overhead Press (Paused)
3
6 reps
RPE 7.5
4
Seated Row (Cable)
3
6 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
90%
2A
Bench Press (Close Grip)
2
6 reps
RPE 7.5
2B
Shrug (Barbell)
2
8 reps
RPE 7.5
3
Overhead Press (Paused)
3
6 reps
RPE 7.5
4
Seated Row (Cable)
3
6 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
8 reps
RPE 7.5
Week 1
1 / 6 Weeks
Day 1
1
Seated Overhead Press (Barbell)
4 Sets
6 Reps
@7.5
2
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@7.5
3
Single Arm Push Press (Dumbbell)
3 Sets
8 Reps
@7.5
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7.5
5
Skull Crusher (Barbell)
3 Sets
10 Reps
@7.5
6
Seated Dip (Machine)
2 Sets
6 Reps
@10
Day 2
1
Deadlift (Barbell)
4 Sets
6 Reps
75%
2
Leg Press
3 Sets
6 Reps
@8
3
Leg Extension
3 Sets
10 Reps
@7.5
4
Leg Curl
2 Sets
10 Reps
@7.5
5A
Hip Abductor (Machine)
2 Sets
10 Reps
@7
5B
Hip Adductor (Machine)
2 Sets
10 Reps
@7
6
Sit Up
3 Sets
12 Reps
@7.5
Day 3
1
Bench Press (Barbell)
4 Sets
6 Reps
75%
2A
Bench Press (Close Grip)
2 Sets
8 Reps
@7.5
2B
Shrug (Barbell)
2 Sets
8 Reps
@7.5
3
Overhead Press (Paused)
3 Sets
8 Reps
@7.5
4
Seated Row (Cable)
3 Sets
8 Reps
@7.5
5
Bicep Curl (Barbell)
3 Sets
12 Reps
@7.5
6
Single Arm Row (Dumbbell)
1 Set
10 Reps
@9