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BoostcampPNG

Boring but big bench

by null

Program Description

to increase bench

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    140 minutes
  • Created
    May 20, 2025 04:58
  • Last Edited
    May 20, 2025 05:01
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 9
2
Hack Squat
1
5 reps
RPE 9
3
Romanian Deadlift (Barbell)
1
5 reps
RPE 9
4
Leg Extension
1
5 reps
RPE 9
5
Hip Adductor (Machine)
1
5 reps
RPE 9
6
Hamstring Curl
1
5 reps
RPE 9
7
Seated Calf Raise
1
5 reps
RPE 9
8
T-Bar Row
1
5 reps
RPE 9
9
Lat Pulldown
1
5 reps
RPE 9
10
Bicep Curl (Dumbbell)
1
5 reps
RPE 9
11
Shoulder Press (Machine)
1
5 reps
RPE 9
12
Tricep Extension (Cable)
1
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
5 reps
RPE 9
3
Leg Extension
1
5 reps
RPE 9
4
Hip Adductor (Machine)
1
5 reps
RPE 9
5
Hamstring Curl
1
5 reps
RPE 9
6
Seated Calf Raise
1
5 reps
RPE 9
7
T-Bar Row
1
5 reps
RPE 9
8
Lat Pulldown
1
5 reps
RPE 9
9
Bicep Curl (Dumbbell)
1
5 reps
RPE 9
10
Bench Press (Barbell)
1
5 reps
RPE 9
11
Shoulder Press (Machine)
1
5 reps
RPE 9
12
Tricep Extension (Cable)
1
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
5 reps
RPE 9
3
Leg Extension
1
5 reps
RPE 9
4
Hip Adductor (Machine)
1
5 reps
RPE 9
5
Hamstring Curl
1
5 reps
RPE 9
6
Seated Calf Raise
1
5 reps
RPE 9
7
T-Bar Row
1
5 reps
RPE 9
8
Lat Pulldown
1
5 reps
RPE 9
9
Bicep Curl (Dumbbell)
1
5 reps
RPE 9
10
Bench Press (Barbell)
1
5 reps
RPE 9
11
Shoulder Press (Machine)
1
5 reps
RPE 9
12
Tricep Extension (Cable)
1
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
5 reps
RPE 9
3
Leg Extension
1
5 reps
RPE 9
4
Hip Adductor (Machine)
1
5 reps
RPE 9
5
Hamstring Curl
1
5 reps
RPE 9
6
Seated Calf Raise
1
5 reps
RPE 9
7
T-Bar Row
1
5 reps
RPE 9
8
Lat Pulldown
1
5 reps
RPE 9
9
Bicep Curl (Dumbbell)
1
5 reps
RPE 9
10
Bench Press (Barbell)
1
5 reps
RPE 9
11
Shoulder Press (Machine)
1
5 reps
RPE 9
12
Tricep Extension (Cable)
1
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
5 reps
RPE 9
3
Leg Extension
1
5 reps
RPE 9
4
Hip Adductor (Machine)
1
5 reps
RPE 9
5
Hamstring Curl
1
5 reps
RPE 9
6
Seated Calf Raise
1
5 reps
RPE 9
7
T-Bar Row
1
5 reps
RPE 9
8
Lat Pulldown
1
5 reps
RPE 9
9
Bicep Curl (Dumbbell)
1
5 reps
RPE 9
10
Bench Press (Barbell)
1
5 reps
RPE 9
11
Shoulder Press (Machine)
1
5 reps
RPE 9
12
Tricep Extension (Cable)
1
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
5 reps
RPE 9
3
Leg Extension
1
5 reps
RPE 9
4
Hip Adductor (Machine)
1
5 reps
RPE 9
5
Hamstring Curl
1
5 reps
RPE 9
6
Seated Calf Raise
1
5 reps
RPE 9
7
T-Bar Row
1
5 reps
RPE 9
8
Lat Pulldown
1
5 reps
RPE 9
9
Bicep Curl (Dumbbell)
1
5 reps
RPE 9
10
Bench Press (Barbell)
1
5 reps
RPE 9
11
Shoulder Press (Machine)
1
5 reps
RPE 9
12
Tricep Extension (Cable)
1
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
5 reps
RPE 9
3
Leg Extension
1
5 reps
RPE 9
4
Hip Adductor (Machine)
1
5 reps
RPE 9
5
Hamstring Curl
1
5 reps
RPE 9
6
Seated Calf Raise
1
5 reps
RPE 9
7
T-Bar Row
1
5 reps
RPE 9
8
Lat Pulldown
1
5 reps
RPE 9
9
Bicep Curl (Dumbbell)
1
5 reps
RPE 9
10
Bench Press (Barbell)
1
5 reps
RPE 9
11
Shoulder Press (Machine)
1
5 reps
RPE 9
12
Tricep Extension (Cable)
1
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
5 reps
RPE 9
3
Leg Extension
1
5 reps
RPE 9
4
Hip Adductor (Machine)
1
5 reps
RPE 9
5
Hamstring Curl
1
5 reps
RPE 9
6
Seated Calf Raise
1
5 reps
RPE 9
7
T-Bar Row
1
5 reps
RPE 9
8
Lat Pulldown
1
5 reps
RPE 9
9
Bicep Curl (Dumbbell)
1
5 reps
RPE 9
10
Bench Press (Barbell)
1
5 reps
RPE 9
11
Shoulder Press (Machine)
1
5 reps
RPE 9
12
Tricep Extension (Cable)
1
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Legs Up Bench Press (Barbell)
1
-
2
Pull-Up (Weighted)
1
-
3
Seated Row (Cable)
1
-
4
Bicep Curl (Dumbbell)
1
-
5
Dip (Weighted)
1
-
6
Lateral Raise (Machine)
1
-
7
Rear Delt Fly (Dumbbell)
1
-
8
Hamstring Curl
1
-
9
Leg Press (45 Degrees)
1
-
10
Leg Extension
1
-
11
Hip Adductor (Machine)
1
-
12
Seated Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Seated Row (Cable)
1
-
3
Bicep Curl (Dumbbell)
1
-
4
Legs Up Bench Press (Barbell)
1
-
5
Dip (Weighted)
1
-
6
Lateral Raise (Machine)
1
-
7
Rear Delt Fly (Dumbbell)
1
-
8
Hamstring Curl
1
-
9
Leg Press (45 Degrees)
1
-
10
Leg Extension
1
-
11
Hip Adductor (Machine)
1
-
12
Seated Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Seated Row (Cable)
1
-
3
Bicep Curl (Dumbbell)
1
-
4
Legs Up Bench Press (Barbell)
1
-
5
Dip (Weighted)
1
-
6
Lateral Raise (Machine)
1
-
7
Rear Delt Fly (Dumbbell)
1
-
8
Hamstring Curl
1
-
9
Leg Press (45 Degrees)
1
-
10
Leg Extension
1
-
11
Hip Adductor (Machine)
1
-
12
Seated Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Seated Row (Cable)
1
-
3
Bicep Curl (Dumbbell)
1
-
4
Legs Up Bench Press (Barbell)
1
-
5
Dip (Weighted)
1
-
6
Lateral Raise (Machine)
1
-
7
Rear Delt Fly (Dumbbell)
1
-
8
Hamstring Curl
1
-
9
Leg Press (45 Degrees)
1
-
10
Leg Extension
1
-
11
Hip Adductor (Machine)
1
-
12
Seated Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Seated Row (Cable)
1
-
3
Bicep Curl (Dumbbell)
1
-
4
Legs Up Bench Press (Barbell)
1
-
5
Dip (Weighted)
1
-
6
Lateral Raise (Machine)
1
-
7
Rear Delt Fly (Dumbbell)
1
-
8
Hamstring Curl
1
-
9
Leg Press (45 Degrees)
1
-
10
Leg Extension
1
-
11
Hip Adductor (Machine)
1
-
12
Seated Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Seated Row (Cable)
1
-
3
Bicep Curl (Dumbbell)
1
-
4
Legs Up Bench Press (Barbell)
1
-
5
Dip (Weighted)
1
-
6
Lateral Raise (Machine)
1
-
7
Rear Delt Fly (Dumbbell)
1
-
8
Hamstring Curl
1
-
9
Leg Press (45 Degrees)
1
-
10
Leg Extension
1
-
11
Hip Adductor (Machine)
1
-
12
Seated Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Seated Row (Cable)
1
-
3
Bicep Curl (Dumbbell)
1
-
4
Legs Up Bench Press (Barbell)
1
-
5
Dip (Weighted)
1
-
6
Lateral Raise (Machine)
1
-
7
Rear Delt Fly (Dumbbell)
1
-
8
Hamstring Curl
1
-
9
Leg Press (45 Degrees)
1
-
10
Leg Extension
1
-
11
Hip Adductor (Machine)
1
-
12
Seated Calf Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
-
2
Seated Row (Cable)
1
-
3
Bicep Curl (Dumbbell)
1
-
4
Legs Up Bench Press (Barbell)
1
-
5
Dip (Weighted)
1
-
6
Lateral Raise (Machine)
1
-
7
Rear Delt Fly (Dumbbell)
1
-
8
Hamstring Curl
1
-
9
Leg Press (45 Degrees)
1
-
10
Leg Extension
1
-
11
Hip Adductor (Machine)
1
-
12
Seated Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Tricep Pushdown (Cable)
1
-
4
Hack Squat
1
-
5
Romanian Deadlift (Barbell)
1
-
6
Leg Press (45 Degrees)
1
-
7
Hamstring Curl
1
-
8
Hip Adductor (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Dumbbell Row
1
-
11
Bicep Curl (Cable)
1
-
12
Standing Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Tricep Pushdown (Cable)
1
-
4
Hack Squat
1
-
5
Romanian Deadlift (Barbell)
1
-
6
Leg Press (45 Degrees)
1
-
7
Hamstring Curl
1
-
8
Hip Adductor (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Dumbbell Row
1
-
11
Bicep Curl (Cable)
1
-
12
Standing Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Tricep Pushdown (Cable)
1
-
4
Hack Squat
1
-
5
Romanian Deadlift (Barbell)
1
-
6
Leg Press (45 Degrees)
1
-
7
Hamstring Curl
1
-
8
Hip Adductor (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Dumbbell Row
1
-
11
Bicep Curl (Cable)
1
-
12
Standing Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Tricep Pushdown (Cable)
1
-
4
Hack Squat
1
-
5
Romanian Deadlift (Barbell)
1
-
6
Leg Press (45 Degrees)
1
-
7
Hamstring Curl
1
-
8
Hip Adductor (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Dumbbell Row
1
-
11
Bicep Curl (Cable)
1
-
12
Standing Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Tricep Pushdown (Cable)
1
-
4
Hack Squat
1
-
5
Romanian Deadlift (Barbell)
1
-
6
Leg Press (45 Degrees)
1
-
7
Hamstring Curl
1
-
8
Hip Adductor (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Dumbbell Row
1
-
11
Bicep Curl (Cable)
1
-
12
Standing Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Tricep Pushdown (Cable)
1
-
4
Hack Squat
1
-
5
Romanian Deadlift (Barbell)
1
-
6
Leg Press (45 Degrees)
1
-
7
Hamstring Curl
1
-
8
Hip Adductor (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Dumbbell Row
1
-
11
Bicep Curl (Cable)
1
-
12
Standing Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Tricep Pushdown (Cable)
1
-
4
Hack Squat
1
-
5
Romanian Deadlift (Barbell)
1
-
6
Leg Press (45 Degrees)
1
-
7
Hamstring Curl
1
-
8
Hip Adductor (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Dumbbell Row
1
-
11
Bicep Curl (Cable)
1
-
12
Standing Calf Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
-
2
Overhead Press (Barbell)
1
-
3
Tricep Pushdown (Cable)
1
-
4
Hack Squat
1
-
5
Romanian Deadlift (Barbell)
1
-
6
Leg Press (45 Degrees)
1
-
7
Hamstring Curl
1
-
8
Hip Adductor (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Dumbbell Row
1
-
11
Bicep Curl (Cable)
1
-
12
Standing Calf Raise
1
-
Week 1
1 / 8 Weeks
Day 3
1
Bench Press (Barbell)
1 Set
-
2
Overhead Press (Barbell)
1 Set
-
3
Tricep Pushdown (Cable)
1 Set
-
4
Hack Squat
1 Set
-
5
Romanian Deadlift (Barbell)
1 Set
-
6
Leg Press (45 Degrees)
1 Set
-
7
Hamstring Curl
1 Set
-
8
Hip Adductor (Machine)
1 Set
-
9
Chest Supported Row (Machine)
1 Set
-
10
Dumbbell Row
1 Set
-
11
Bicep Curl (Cable)
1 Set
-
12
Standing Calf Raise
1 Set
-
Day 1
1
Bench Press (Barbell)
1 Set
5 Reps
@9
2
Hack Squat
1 Set
5 Reps
@9
3
Romanian Deadlift (Barbell)
1 Set
5 Reps
@9
4
Leg Extension
1 Set
5 Reps
@9
5
Hip Adductor (Machine)
1 Set
5 Reps
@9
6
Hamstring Curl
1 Set
5 Reps
@9
7
Seated Calf Raise
1 Set
5 Reps
@9
8
T-Bar Row
1 Set
5 Reps
@9
9
Lat Pulldown
1 Set
5 Reps
@9
10
Bicep Curl (Dumbbell)
1 Set
5 Reps
@9
11
Shoulder Press (Machine)
1 Set
5 Reps
@9
12
Tricep Extension (Cable)
1 Set
5 Reps
@9
Day 2
1
Legs Up Bench Press (Barbell)
1 Set
-
2
Pull-Up (Weighted)
1 Set
-
3
Seated Row (Cable)
1 Set
-
4
Bicep Curl (Dumbbell)
1 Set
-
5
Dip (Weighted)
1 Set
-
6
Lateral Raise (Machine)
1 Set
-
7
Rear Delt Fly (Dumbbell)
1 Set
-
8
Hamstring Curl
1 Set
-
9
Leg Press (45 Degrees)
1 Set
-
10
Leg Extension
1 Set
-
11
Hip Adductor (Machine)
1 Set
-
12
Seated Calf Raise
1 Set
-