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BeanBuilding

by Jamie B.
1 athletes joined
4.0
(1 rating)

Program Description

This program leads up to a strength peak in week 10. Before this, you progress each week with weight or reps. It is a sort of “Bro-Split” for hypotrophy, but also prepares you for a 1RM on each of the Big 3: Squat, Bench, Deadlift. Ultimately, the goal of this program is to grow and develop superior strength for a 1RM.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    11 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 26, 2025 02:40
  • Last Edited
    Jun 18, 2025 08:33

Summary

Embark on an 11-week journey with BeanBuilding, designed to sculpt and strengthen your arms and legs through a focused 4-day weekly regimen. This program combines targeted exercises like tricep extensions, barbell squats, and leg presses to maximize muscle growth and endurance. With each session, you'll challenge yourself with progressive intensity, ensuring consistent gains. Get ready to build a powerful physique and elevate your lifting game!
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
2
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
4
10 reps
RPE 8
4
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
2
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
4
10 reps
RPE 8
4
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
2
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
4
10 reps
RPE 8
4
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
2
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
4
10 reps
RPE 8
4
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
2
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
4
10 reps
RPE 8
4
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
2
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
4
10 reps
RPE 8
4
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 9
2
Incline Bench Press (Smith Machine)
4
3-6 reps
RPE 9
3
Chest Fly (Cable)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 9
2
Incline Bench Press (Smith Machine)
4
3-6 reps
RPE 9
3
Chest Fly (Cable)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 9
2
Incline Bench Press (Smith Machine)
4
3-6 reps
RPE 9
3
Chest Fly (Cable)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
2
Deadlift (Barbell)
1
1 reps
100%
3
Squat (Barbell)
1
1 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 6
3
Chest Fly (Cable)
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Bayesian Curl
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Tricep Pushdown (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Preacher Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Seated Dip (Machine)
3
10 reps
RPE 8
6
Hammer Curl
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Bayesian Curl
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Tricep Pushdown (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Preacher Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Seated Dip (Machine)
3
10 reps
RPE 8
6
Hammer Curl
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Bayesian Curl
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Tricep Pushdown (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Preacher Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Seated Dip (Machine)
3
10 reps
RPE 8
6
Hammer Curl
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Bayesian Curl
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Tricep Pushdown (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Preacher Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Seated Dip (Machine)
3
10 reps
RPE 8
6
Hammer Curl
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Bayesian Curl
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Tricep Pushdown (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Preacher Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Seated Dip (Machine)
3
10 reps
RPE 8
6
Hammer Curl
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Bayesian Curl
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Tricep Pushdown (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Preacher Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Seated Dip (Machine)
3
10 reps
RPE 8
6
Hammer Curl
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
10 reps
RPE 6
2
Bayesian Curl
2
10 reps
RPE 6
3
Tricep Pushdown (Cable)
2
10 reps
RPE 6
4
Preacher Curl (EZ Bar)
2
10 reps
RPE 6
5
Seated Dip (Machine)
2
10 reps
RPE 6
6
Hammer Curl
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
10 reps
RPE 6
2
Bayesian Curl
2
10 reps
RPE 6
3
Tricep Pushdown (Cable)
2
10 reps
RPE 6
4
Preacher Curl (EZ Bar)
2
10 reps
RPE 6
5
Seated Dip (Machine)
2
10 reps
RPE 6
6
Hammer Curl
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
10 reps
RPE 6
2
Bayesian Curl
2
10 reps
RPE 6
3
Tricep Pushdown (Cable)
2
10 reps
RPE 6
4
Preacher Curl (EZ Bar)
2
10 reps
RPE 6
5
Seated Dip (Machine)
2
10 reps
RPE 6
6
Hammer Curl
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
10 reps
RPE 6
2
Bayesian Curl
3
10 reps
RPE 6
3
Tricep Pushdown (Cable)
3
10 reps
RPE 6
4
Hammer Curl
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Leg Press
3
6-8 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Seated Hamstring Curl
4
10 reps
RPE 8
5
Lying Leg Curl
4
10 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Leg Press
3
6-8 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Seated Hamstring Curl
4
10 reps
RPE 8
5
Lying Leg Curl
4
10 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Leg Press
3
6-8 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Seated Hamstring Curl
4
10 reps
RPE 8
5
Lying Leg Curl
4
10 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Leg Press
3
6-8 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Seated Hamstring Curl
4
10 reps
RPE 8
5
Lying Leg Curl
4
10 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Leg Press
3
6-8 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Seated Hamstring Curl
4
10 reps
RPE 8
5
Lying Leg Curl
4
10 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Leg Press
3
6-8 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4
Seated Hamstring Curl
4
10 reps
RPE 8
5
Lying Leg Curl
4
10 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 9
2
Leg Press
1
2
4-6 reps
4-6 reps
RPE 9
RPE 9
3
Leg Extension
3
10 reps
RPE 8
4
Seated Hamstring Curl
4
10 reps
RPE 8
5
Lying Leg Curl
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 9
2
Leg Press
1
2
4-6 reps
4-6 reps
RPE 9
RPE 9
3
Leg Extension
3
10 reps
RPE 8
4
Seated Hamstring Curl
4
10 reps
RPE 8
5
Lying Leg Curl
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 9
2
Leg Press
1
2
4-6 reps
4-6 reps
RPE 9
RPE 9
3
Leg Extension
3
10 reps
RPE 8
4
Seated Hamstring Curl
4
10 reps
RPE 8
5
Lying Leg Curl
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6
2
Leg Press
3
10 reps
RPE 6
3
Leg Extension
3
10 reps
RPE 6
4
Seated Hamstring Curl
3
8 reps
RPE 6
5
Lying Leg Curl
3
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Lat Pulldown (Single Arm)
2
10 reps
RPE 8
4
Seated Row (Cable)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 8
6
Rear Delt Fly (Machine)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Lat Pulldown (Single Arm)
2
10 reps
RPE 8
4
Seated Row (Cable)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 8
6
Rear Delt Fly (Machine)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Lat Pulldown (Single Arm)
2
10 reps
RPE 8
4
Seated Row (Cable)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 8
6
Rear Delt Fly (Machine)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Lat Pulldown (Single Arm)
2
10 reps
RPE 8
4
Seated Row (Cable)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 8
6
Rear Delt Fly (Machine)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Lat Pulldown (Single Arm)
2
10 reps
RPE 8
4
Seated Row (Cable)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 8
6
Rear Delt Fly (Machine)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Lat Pulldown
3
10 reps
RPE 8
3
Lat Pulldown (Single Arm)
2
10 reps
RPE 8
4
Seated Row (Cable)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 8
6
Rear Delt Fly (Machine)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 9
2
Lat Pulldown
2
10 reps
RPE 8
3
Lat Pulldown (Single Arm)
2
10 reps
RPE 8
4
Seated Row (Cable)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
6
Rear Delt Fly (Machine)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 9
2
Lat Pulldown
2
10 reps
RPE 8
3
Lat Pulldown (Single Arm)
2
10 reps
RPE 8
4
Seated Row (Cable)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
6
Rear Delt Fly (Machine)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 9
2
Lat Pulldown
2
10 reps
RPE 8
3
Lat Pulldown (Single Arm)
2
10 reps
RPE 8
4
Seated Row (Cable)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
6
Rear Delt Fly (Machine)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 6
2
Lat Pulldown
3
8 reps
RPE 6
3
Lat Pulldown (Single Arm)
2
8 reps
RPE 6
4
Seated Row (Cable)
2
8 reps
RPE 6
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
6
Rear Delt Fly (Machine)
3
10 reps
RPE 6
Week 1
1 / 11 Weeks
Day 2
1
Tricep Extension (Cable)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
2
Bayesian Curl
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
3
Tricep Pushdown (Cable)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
4
Preacher Curl (EZ Bar)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
5
Seated Dip (Machine)
3 Sets
10 Reps
@8
6
Hammer Curl
3 Sets
8 Reps
@8
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Leg Press
3 Sets
6-8 Reps
@8
3
Leg Extension
3 Sets
10 Reps
@8
4
Seated Hamstring Curl
4 Sets
10 Reps
@8
5
Lying Leg Curl
4 Sets
10 Reps
@8
6
Leg Raise (Captain's Chair)
3 Sets
10-15 Reps
@10
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
@9
2
Incline Bench Press (Smith Machine)
2 Sets
2 Sets
6-8 Reps
6-8 Reps
@8
@9
3
Chest Fly (Cable)
4 Sets
10 Reps
@8
4
Leg Raise (Captain's Chair)
3 Sets
10-15 Reps
@10
Day 4
1
Deadlift (Barbell)
5 Sets
5 Reps
@8
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Lat Pulldown (Single Arm)
2 Sets
10 Reps
@8
4
Seated Row (Cable)
2 Sets
10 Reps
@8
5
Lateral Raise (Dumbbell)
6 Sets
10 Reps
@8
6
Rear Delt Fly (Machine)
4 Sets
10 Reps
@8